Warm up
1 minute bike
20 second goblet squat hold
30 second handstand hold
40/40 second side plank
Strength
Thruster
EMOM7
3 thrusters-Increase weight each round
Front squat-Build a heavy 3
Then
5x1@90-100%
Barbell Row-Build a heavy 3
Then
5x1@90-100%
Extra
20s
Strict press
Back squat
Underhand grip row
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