Strength

Clean Deadlift + Squat Clean + Hang Squat Clean
Build to a heavy complex

Follow each set with:
6 ATYT's (Light Band)

WOD

12min AMRAP
50 Double Unders
10 Squat Cleans 135/95
10 Handstand Push-ups

Comp HW

3 Rounds (Not for time)
10 Dips (Ring or matador)
10 Hip Extensions
10 GHD Sit-ups

100cal Assault Bike

Comment

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