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Warm up
250 row

5 Strict Pull Ups
10 Push Ups 
15 Air Squats 
x 3 

 Push Press Warm Up

Start with Barbell, then add weight each round. Stay Light. 

5 Strict Press Tempo: 2222
5 Push Press with 3 Second Pause at the top
3 Rounds 
 

Olympic Lifting -

 

A. Press Complex: 2 Push Press + 1 Push Jerk (Build to a Heavy)

 

 

B. Front Squat - 5 x 4 @ Tempo: 33x2 (Build each set)

 

Gymnastics

C1.  5 x 2 Ring Swings + 2 Hip to Rings
 
C2.  5 x 5 : Banded Muscle ups Transition Drills 
 


Conditioning

12 Deadlifts @ 275
12 HSPU 
12 Bar Facing Burpees
Rest 2:00 Between Rounds
x3

Rest 5 Minutes

100/80 Calories on Bike For Time 

 

 

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