Strength
Squat Cleans - 2x7 sets (use heavy weight)
Behind Neck Split Jerks - 2RM, 2 @ 95%, 2 @ 90%
Metcon 1
21-15-9
Power Cleans (135)
Ring Dips
Metcon 2
EMOM x 12 mins
Even: 3 Paused Front Squats + 5 Handstand Push-ups
Odd: 5 Strict Pull-ups + 3 Muscle-ups
WOD
3 Rounds for Time
50 Squats
40 GHD Sit-ups
30 Push-ups
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