Warm-up
3 Rounds:
5 Slam-ball,
5 Inchworm+Pushup,
5 Toes to bar,
30s Handstand hold
WOD
4 Rounds for time:
8 Deadlifts,
8 Hang power cleans,
8 Shoulder to overhead,
8 Back squats
12×2 EMOM Bench press Partner WODSplit Reps any way 100 Pushups150 calories200 sit ups250DU/ 500 singles
2 sets:10 reps per side, adductor dip10 reps per side, T-hip rotation10 reps alternating thoracic bridge 2 sets:10 reps per side, floor slider side lunge
3 Rounds:45 each exercise– Side to side floor thrusters– Leg Raise to windshield wiper– Plank Bird Dogs– Hollow Lifts Half of THE SEVEN:7 rounds:4 HSPU4
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