Warm up:
25 hanging bar shoulder retractions
25 hanging bar kips
25 hanging bar hollow holds 3 second each
25 handstand kick ups
25 air squats
Down an back duck walks
Strength:
16 minute EMOM
Odd minutes : 15 hang squat cleans 42.5/35kg
Even minutes : 20 calories airdyne
Metcon:
4x
25 KB swings 32/24kg
10 pull ups
25 evil wheels
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