200m Run then 3rds of:

3 1 ΒΌ Front Squat

3 Muscle Clean

3 Tall Clean

Workout of the Day:

As many reps as possible in 5min of Squat Cleans (135/95)

Rest 5min then

Surprise For Time


3-4 sets

Strict Chest to Bar Chin-up x 6-8reps

Barbell Hip Thruster x 8-10 reps with 1sec pause at top

Suitcase Carry x gym length each arm (70/53)

Ring Support Hold or Plank on Rings x 30-45sec

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