1) Front Squat week 4
2) CG bench press week 4
3) EMOM for 10
3 Power Cleans (205/135) + 1 Rope Climb
4) For Time:
1000m Row Buy-in
3 Rounds
10 weighted alt pistols (35/20)
20 Box Jumps (24/20)
5a) 50 total ring rows add weight so you are in the 4-6 rep range per set
5b) 3 minutes total L-sit hold
3 Power Cleans (205/135) + 1 Rope Climb
4) For Time:
1000m Row Buy-in
3 Rounds
10 weighted alt pistols (35/20)
20 Box Jumps (24/20)
5a) 50 total ring rows add weight so you are in the 4-6 rep range per set
5b) 3 minutes total L-sit hold
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