Press
4 sets
5 reps - build to a challenging 5 and perform all 4 sets there.
Gymnastics / Mixed
EMOM 15
1st - 3-6 BMU
2nd - 60 DU
3rd - 10 BBJO 24/20
Sport Practice
AMRAP 10
50' HS walk
10 power cleans 155/105
15 HSPU
Row End
row 1k
rest half the time of your first set
row 1k
Upper Accessory
loaded carries
3 sets for quality
100' single arm KB or DB farmer carry - HEAVY
100' single arm KB or DB farmer carry - HEAVY
60 sec double KB front rack hold
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