Strength & Conditioning
10x1 backsquat build to a 1RM
10 min emom: odd: :30 HS hold, even: Max L-hang
MetCon
6min amrap: 10 push ups, 6 KB snatches (53/35)
Strength & Conditioning Bench 5@75% 3@85% 1+@95% *10 weighted push ups after each set 3 rounds not for time: 10 hollow rocks + 10 arch rocks + 10 v-up + :10 hollow hold MetCon 10 min amrap: 20 DB Hang C/J (50/35, 10 each), 10 HSPU
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