3 Rounds:

5 Empty Barbell Thrusters 

3 Strict Pullups

1 Minute Front Plank


5 Rounds:

1) Front Squat x 5 @ 75%

- Rest 45 seconds

2) Floor Press x 5 @ 75%

- Rest 45 seconds

3) Prone Barbell Rollout x 5

- Rest 90 seconds


Rest 5 minutes, then:





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