Strength & Conditioning
10 min EMOM: 1 pause clean (pause above the knee, and in the hole)
10 min alt emom: even: 10 dips, odd: 10 T2B
MetCon
For time: 100 KBS (53/35) *every minute 5 burpees (starting at the 0:00)
Strength & Conditioning DL 5@75% 3@85% 1+@95% 100 band pull aparts 3x100’ SA farmer carry (each) MetCon For time: 1000m row
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