Strength:
EMOM x12
15 GHDSU (20 Sit ups)
25 Barbell Curls 35/45
rest 3 Mins
EMOM x6
5 pullups
AND
5 CHIN UPs
Conditioning:
For time
60 DU
30 cals rower
50 DU
20 Cals
40 DU
10 Cals
30 DU
(18 min time cap)
Accessory:
Clean Pull With FAT grips
5@80%
3@82%
3@85%
3×1@90%
Olympic: 3-5 rounds Bergener Warm up with weight
