Thursday

Warm Up:
Group Warm Up – Junkyard dog
https://youtu.be/2fsvvv3oJBg
Burgener warm up
https://youtu.be/Y5YFU_iuwJ4

Strength:
4 sets of the following:
3x Snatch Balance + 3 OHS

Front Squats & Box Jump 24/30
5-3-3-3-3
5x @ 75% + 2 BJ
3x @ 80% + 2 BJ
3x @ 80% + 2 BJ
3x @ 80% + 2 BJ
3x @ 85% + 2 BJ

Metcon:
14.4
14 min AMRAP
•    60 Cal Row
•    50 T2B
•    40 Wallball, 20/14# to 9′
•    30 Power Cleans, 135/95#
•    20 Muscle-ups

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