1. Warm-up
Banded Glute Activation
Then
AMRAP 4 Minutes:
5 Burpees
10 Pull Ups
100m Sprint
(Primer)
2. Strength
Find your 3RM Back Squat
3. Met-Con
In 8 Minutes:
Run 400 meters
50 CTB Pull-Ups
Max Rep Clean and Jerk 155/105 in remaining time
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