Monday

Monday
Warm up:
Row 500m or Bike 20 Cal
5 Walkout on Hands
10 Spiderman Lunges
10 Scorpians
10 Lower Back Twists (20 Total) (rotating hands and head)
10 Broad Jumps into a Squat
10 Shoulder Pass Thrus with PVC
10 OHS

10-20 Shoulder Band Resistance
10-20 Rotator Cuff Band Resistance

Accessories:
5×5 Kips on Bar (Beginner)
5×5 Kips on Rings with Pull on last Rep (Intermediate)
3×5 Strict Muscle Ups with assist if needed

Strength:
Warm Up:
3 Rounds w/ emtpy bar or PVC
3 Power Cleans
3 Front Squats
3 Push Press

3 Rep Max Bear Complex (3-5 sets)
All 5 lifts combined = 1 Rep
1x Power Clean
1x Front Squat
1x Push Press
1x Back Squat
1x Behind the Neck Push Press

Metcon:
12 Min AMRAP
10 HSPU
50 DU

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