Updated: Apr 10, 2023
Warm up
1 minute row
1 minute handstand hold
Then
3 rounds
7 floor to overheads
7 weighted v ups
Strength
2 hang clusters every 30 seconds x 10 rounds Rx 50%push press heavy 2
Conditioning
15-12-9-6-3
Double dumbbell cleans
Double dumbbell presses
Double dumbbell front squats
Accessory
3 rounds
100 meter farmers carry
100 meter overhead carry
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