Oly Strength: 12 min clean shrugs  3 @ 50% 3@ 70% 3@90% clean pulls 3@30% 3@50% 3@70% Oly: 10 min Build to heavy clean Metcon: “Clean Shave” AMRAP 9 Asc. by 3s 3 hang cleans (75/55) 3 front squats 30 dubs

Skill: 10 min T2B Skill Strength: EOMOM 8 Min 1) 4-8 T2B  Min 2) 15 med ball sit ups to wall Metcon: AMRAP 12 16 DB snatch (50/35) 8 Box Jumps (24/20) 4 T2B

Strength: 20 min Wendler Strict Press Metcon: “Juicy J” 3RFT 15 cal AB 12 C&J  (95/65) 9 push ups

Skill: 10 min

Rope Climb

Metcon:

“Double Down”

AMRAP 20

1 rope climb

2 pull ups

4 push ups

8 KBS (53/35)

16 air squats

32 dubs

ADV: C2B / HSPU / (70/53) goblet squats

Lv1( (1/2 rope climb) banded pull ups (1/2 dubs)

Lv2( Ground2Stand /ring rows / knee push ups / x 2 singles

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