Strength

Every 90seconds for 12 Rounds
Round 1: 5 Push Press from Rack, Building
Round 2: 100 Band Tricep Pull-downs Black/Red
Round 3: 10 OH Plate Sit-ups + 20 Russian Twists

WOD

8min AMRAP
1, 2, 3, 4, 5, 6,...
Squat Clean 155/105
Ring Dips

Capacity Work:
Goblet Squat
Push-ups

Comp HW

15min AMRAP (1 hour pace)
3 Muscle-ups
200m Row
8 Toes to Bar
50 Double Unders
20 Air Squats
15/10 cal Bike

Rest 5mins
Repeat

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