Warm up
1 minute plank
Then
3 rounds
10 alternating kb cleans
5 kb over burpees
Strength
Bench press-Build a heavy 6
Conditioning ABA
A-AMRAP3
7 deadlifts
5 toes 2 bar
3 chest 2 bar pull ups
B-EMOM2
3 bench presses
20 second goblet squat hold
Accessory
3-5 rounds
10 db incline bench presses
10 single arm rows
Skill
Muscle ups
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