Strength

Front Squat

4x8 across

at 65-70% of final 5 rep Backsquat  

 

WOD

10 min AMRAP  

5 power cleans 155/105

10 push ups

15 sit ups

20 air squats

 

Comp HW

Strict press

8x2 building  

Ring muscle ups

5x3 strict mu+3 kipping mu+3 dips

Crossover symmetry  

IRON SCAP Protocol

Comment

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