WARM UP

400m Run
20 Wall Balls
20 Bar Kips
30 Double Unders
Cap 6'

SKILL 

3 minutes to complete (3 sets)
20 Walking Lunges (for load KB or plate)
total of 9 minutes

CLANG & BANG

EMOM 16'
Ascending Reps
ODD: 10 KB SDHP (53/35)
EVEN: 10 Strict Press (75/55)
*If you get eaten by clock, reduce reps by 3 and keep climbing. 

 

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Posted
AuthorBen Magnone