25 hanging bar shoulder retractions
25 hanging bar kips
25 hanging bar hollow hangs 3 sec
25 handstand kick ups
25 air squats
Down and back duck walks
Strength:
Power snatch 5x2
Power clean + power jerk 5x2 (1+1)
OHS 3x3 @ 70%
*** all of these need to be at a challenging weight
Metcon:
30 burpees
10 burpee pull ups
30 plank jacks
10 three count burpees
30 burpees
10 burpee box jumps
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