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Strength A1. Front squat 3×8 A2. Bent over row 3×8 Accessory 3 Rounds alternating with a partner: 10 Sumo dead-lift, 10 Stiff leg dead-lift, 10 Conventional dead-lift, 10 KB Swings 3 Rounds alternating with a partner: 10 DB Bench, 10 DB Strict press, 10 Push-ups, 10 Band pull-a-parts Partner 1

Skill Muscle-ups WOD 4 Rounds for time: Run 1 lap, 12 Box jump overs, Row 400m, 12 Front squats

Olympic lifting EMOM x6: Clean with pause above knee, Clean with pause below knee, Clean with no pause Rest 3 min EMOM x6: 1 Power clean + 2 Squat cleans, Touch and go EMOM x6: 2 Squat cleans, Touch and go

Conditioning 3 min on, 1 min off: Ski, Bike, Row Rest 5 min 3 min on, 1 min off: Burpees to 6″, Step-down box jumps, 1 arm KB Snatch – Switch every 10 reps Rest 5 min 3 min on, 1 min off: 10 Dead-lifts, 10 Push-ups 10 Pull-ups, 10

16.3