400m run, 15 Push-press,
Rest 1-2 min,
400m run, 15 Hang cleans,
Rest 1-2 min,
400m run, 15 Front squats
Rest 1-2 min,
400m run, 15 Dead-lifts
Use ascending weights for each exercise
Front Squat 8 X 3 Front squat @2220 on 1:30 21-18-15-12-9-6-3DB hang clean DB facing burpees
5 sets, @increasing effort:6-8 pull-ups @21X120 hollow plate pull-overs6-8 deficit push-ups45 seconds reverse plank 4 rounds for time:15 toes to bar50′ dumbbell front rack walking
Gymnastics Skill: Toes to bar 3 rounds:10 Cal row10 Box jump overs 10 TTB Post wod strength:Tabata Shoulder to overhead
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