Warmup
3 rounds
200 m run
10 wall ball
Strength
Front squat-Build a heavy 4
Conditioning ABABA
A-1/2 mile run for time
B-EMOM3
2 front squats
5 db pull overs
Accessory
2 minute front rack hold-As heavy as possible
30 calorie bike
1 mile run
30 calorie bike
Oly WOD
EMOM5
3 hang squat cleans
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