max load, rest between sets


12 DL 205/145

12 Burpees

12 KBS

12 Wall Balls


With a running clock

0:00-8:00 2 squat snatches at 75%

12:00-20:00 2 squat c&j at 75%

Barbell Bash1



Clusters 115/75 

Scaled: knee raise+pull up

Clusters 95/65


Mobility Mobility Mobility

400 meter lunge


Front Squats



500 meter row

9 thrusters 115/85


60 DU/SU

5 Strict L-Sit Pull UPs

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