Strength:
6 min EMOM
Pull up Bar Complex:
1 Muscle Up
2 C2B
1 Muscle Up
2 T2B
Scale Down:
1 Pull Up / Jumping Pull Up
3 Kip Swing
1 Pull Up / Jumping Pull Up
3 T2B
Conditioning: (20 mins)
Buy in: 800m Run / 50 Burpees
21-15-9
HSPU
GHD Sit Ups
Plate G2OH
Cash Out: 800m Run / 50 Burpees
Bicpes FINISHER: x 2-3 Sets
21 Bicep Curls ( 7 + 7 + 7)
15 Sec Hold
15 Sec Hammer Hold
Strongman
Strength
Push Press
Warm Up Set 10-8
8-8-6-6-6
Conditioning :
5 Rounds (40 Work / 20Sec Rest)
1) Muscle Clean
2) Single Unders
3) KTB Dual Over Head Farmer Walk
4) Box Jump Over
5) Front Squat
6) Jumping Jack
Finisher :
Super Set x3
20 1 Leg Romanin DL
20 1 Leg Heel Raises
*(10R/10L)
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