3 sets:
AMRAP strict pullups,
AMRAP strict handstand push-ups/push-ups
3 sets:
8 One-arm DB bench /side,
AMRAP strict ring row
AMRAP in 20 min:
5 Strict pull-ups,
10 Ring dips,
15 DB Thrusters 35/25
4:00 on/2:00 off x 521 cal15 Deadlift 9 burpees over Bar
4 rounds 20 min Core circuit for quality 50 Russian twists 60s plank hold 5 Dragonfly or candlestick 16 weighted dead bugs 20 min to build to a heavy
Snatch warm-up EMOM x6 @light, building to moderate:1 snatch from above the knee1 snatch from below the knee1 snatch from the floor EMOM x6 @moderate,
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