WARM-UP
2 min AMRAP - DU
Mobility
3 Rounds
Burpee - 10
L-Sit Hang - 20 sec
SPEED
EMOTM Clean Ladder - start @ 185 lbs and increase by 10 each rep - 1
Note: do 1 rep every minute increasing by 10 lbs. Go as long as you are able.
STRENGTH
Bench Press - 5x3RM
MET-CON
Buy-In: 225 lb Front Rack Hold - 1 min
3 Rounds For Time
HSPU - 6
Burpee Pull-up - 12
24" Box Jump - 18
Farmer Carry - 100m
Buy-Out: 225 lb Front Rack Hold - 1 min
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