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

10min EMOM

3 Clean & Jerks 135/95 + 5 Burpees over the bar

Capacity Work

5 Dumbbell Clean & Jerks + 5 Burpees

Comp HW

 10 Rounds (85% effort)

7/5 cal Bike

7 KB Swings 70/55

Comment

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