Warm up
Barbell complex
#1
Deadlift/ Hang power clean/ Front squat/ Press/ Thruster
Skill
Squat clean thruster
WOD
A- In 7 minutes: find your 1 rep max squat clean thruster
B- 20 minute AMRAP
15 deadlifts w/125 m/185
15 HSPU
15 thrusters w/65 m/95
15 pull ups
GoFit
Partner Warm
Up #4
Ping pong the following for 3 rounds:
Suicide
7 OHS with barbell
7 good mornings
7 dips
7 pull ups
7 GHD sit ups
Skill
DB squat cleans
WOD
5x
20:40
-DB thrusters
-Pull ups
-DB hang squat cleans
-Push ups
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