Performance:

A. Tech/Mod EMOM x 9 Min : (15 DU Buy In) 1 Power Snatch + 2 OHS : Start Light  Increase every 3 min 
+
On a 20 min running clock.
EMOM x 10 Min :
odd - 10 -12 Ring Push Ups @ 10X0
even - 10 Tall Cleans  @ 85/53# ( Pull Down Fast)
EMOM x 10 Min:
Odd: 5 TnG Deadlift @ 135/95# + 4 Burpees over Bar
even : 12/10 cal Row 
+
Midline Challenge:
400 meter KB Farmers Carry  for time @ 70/53#.
Every time you put bells down do 5 Burpees)


Fitness:

 A. Every 3 min Min for 4 sets: Bike 20 Sec All Out.
 +
4 Rounds For Time
18 Wallball @ 20/14# 
15 Box Jumps @ 24/20
12 DB Snatch @ 45/30 ( 12 each arm)
 +
 Midline Super Set:
8 Prone Tucks 20X2 tempo
10 Ball Slams HARD @ 20/10#
rest 60 sec x 5
 




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