WARM UP

200m run
30 air squats
50 double unders
20 russian kbs

STRENGTH

3 X 5 Tempo Pause Squats
(4/2...4 second tempo back squat with a 2 second pause at the bottom of the squat)

CLANG & BANG

"Breaking in Rogue"
amrap 17'
100 Wall Balls (20/14)
20 Muscle Ups
50 Double Unders

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Posted
AuthorBen Magnone