1. Warm-up
3 Slow Rounds:
1 Legless Rope Climb
15 Cal on Rower
2. Strength
Push Jerk 6×2 – Perfect reps only
Double can be successfully done between 60 and 95%. Cleaning up movement should not exceed 70%. If the movement feels good make your way towards 90%
4. Gymnastics Test
EMOM For 16 Minutes:
Run 200m
5 Muscle Ups
Alternate movements
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