Warm Up:

500 m Row/400 m Run

25 Push Ups

25 Sit Ups

15 Lunges

PVC & Bandwork




EMOM for 12 Minutes  

(5 Cleans)

1st Minute: 5 Power Cleans

2nd Minute: 5 Squat Cleans

3rd Minute: 5 Hanging Cleans

Then Repeat

(135/95) or Higher



For Time:

50 Double Unders (150 Singles)

40 Shoulder to Overhead (135/95)

30 cal Row

20 Burpees Over Rower

30 cal Row

40 Shoulder to Overhead (135/95)

50 Double Unders (150 Singles)

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