GENERAL WARM-UP
2 Rounds not For Time:
400m Run
5 Scap Pull-ups
5 Stict Pull-ups
10 Push-ups
10 Banded Overhead Lunges /each Leg
20 GHD Sit-Ups

SKILL
EMOM 8 for Quality:
Odd: Handstand Hold Flutters on the Wall
Even: Rest

POWER
Power Clean
3 x 3 @ 50-55%
3 x 2 @ 60-65%
4 x 1 @ 70-75%

STRENGTH
Front Squats
1 x 3 @ 50%
1 x 3 @ 60%
3 x 3 @ 70%

METCON
5 Rounds with a partner:
800-m Run
50 Push-ups
5 Rope Climbs

ASSCESSORY
4 Sets:
50-m Farmers Carry
20 Weighted Hip Extensions (14/20 lb)
– Rest 1:00-2:00 between sets.

your
SCORE

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