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Wednesday 06232021

Warmup

x5

:45 slow

:15 mod

:5 fast


X3

100ft oh carry

:40 sec plank

10 banded good morning


Strength

DB BENCH

5x10 reps


1 min rest


DB Strict press

5x5


Strength

10 min emom

Box squats

5 reps @70%

@ parallel not below or just above.

Tempo down . Unload weight stand up quickly.


Wod

Amrap 12 min

4 bar muscle ups

8 hang cleans 155/105

16 box jump over 24/20


Level 2

10 ring rows / 5 shoot threws

8 hang cleans 95/65

12 box stepovers 24/20

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