Warm Up

Top Down/Dynamics/20 sit up/3 minute jump rope (DU last 30 sec.)




10 min Squat Clean 1 RM


For time:
20 Push Press 115/75
30 Knee to Elbow
Row 500 meters

Rest 10 minutes, then:

30 Man Makers for time, 30/20 DB's

1 Man Maker= 1 push up with hands on dumbells, row right, row left, squat clean thruster


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