Warm-up
3 Rounds: 10 Goblet squats, 10 foam rolls of upper back
WOD
A. Front squat 3Rm
B. Alternating on the minute x20 minutes, 5 dead-lifts, 3 push-jerk
Buy in 100 Partner med ball sit upsEmom both partners do 5 med ball cleans I go you go full rounds 30x (15 each) DB 4 devils press4 thruster4
20 minutes, for quality:6x 5.5 Hollow body.Superman10 beat swings10 bench shoot-throughs30 seconds plank shoulder taps 3 rounds for time:20 calories10 hang power cleans
5 rounds :45 on/:30 off =1:15 =6:15 per round 32 min totalSmall band seated hip adductors Monster walk 10/10 Heavy KB russian swings Tempo small Banded squats 22×1Alt spidermans
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