A) WARM UP
TABATA 4'
• Jumping jack
• Air Squat
• Dog strech
• Mountain climb
+
TABATA 4'
• Front squat 45/35
• Hollow rock
• Supinated grip bar hang
• Wrist pulse
B) Strength & Conditioning 10'
EVERY 2' to 10 minutes
8 front squats (155-105)
8-5 strict pull ups
C) WOD
5-10-15-10-5
Clean (135/95)
One arm db thruster (50/35)
Box jump
Time cap 12'
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