Thursday

Warm up:
DROMS
2 Rounds
10 Single Unders
10 Bells
10 Skiers
10 Crossovers
10 Double Unders

then complete the following:

10x Back Extensions
10x Hip Extensions
10x Scapula Pull Ups
10x Scapula Push Ups
10x Atlas
10x PVC Pipe Pass Thrus
10x OHS

Strength:
Plyo Pull Up/Temp Ring Dip
Strict Pull Up w/ pause in the hole, pause half way then hold at top
3 x 3-5 Reps
Temp Ring Dip
5 x 3 Tempo at 3-0-3 (3 count down, no pause, 3 count up)

Metcon:

17 Min Time Cap
For Time:
40 Cal Row
40 T2B
40 Deadlifts 135/95
40 Wall Balls 20/14
40 Power Cleans 135/95
40 HS Shoulder Taps
4 Rope Climbs

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