
Strength :
8 Rounds : 30 Sec Work /15 Sec Rest
Dual DB Overhead Marches
-1Min Rest-
8 Rounds : 30Sec Work / 15 Sec Rest
1 Arm KTB / DB Standing Oblique Crunch (4 Rounds 1 Side Then Switch)
Conditioning :
Open 21.3
For Time
15 Front Squats (43 / 30Kg)
30 Toes-to-Bars
15 Thrusters
Rest 1 minute
15 Front Squats
30 Chest-to-Bar Pull-Ups
15 Thrusters
Rest 1 minute
15 Front Squats
30 Bar Muscle-Ups
15 Thrusters
Time cap: 15 minutes
Open 21.4
Move immediately to complete the following complex for max load:
1 Deadlift
1 Clean
1 Hang Clean
1 Jerk
Time cap: 7 minutes
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