WARMUP
TABATA
hollow rocks
bird dogs
STRENGTH
1 Clean and Jerk @ Max Load
*Find a 1 RM
SKILLS
RING MUSCLE UP PROGRESS
-or -
10 minute AMRAP:
90 sec bike easy
70%of max Unbroken RMU
WOD
Bench mark
”HELEN”
15 min cap
3rds
Run 400 m
21 kb swings 35/53
12 pull-ups
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