1. Warm-up
2 Slow Rounds
20 Band Pull-a-parts
20 Narrow Grip OHS w/ empty bar
10 GHD Sit Ups
2. Strength
3RM Shoulder to Overhead from Rack
3. Met-Con
AMRAP 7 Minutes
Climb the ladder:
1 Thruster 135/95lbs
1 Muscle Up/ CTB
2 Thruster
2 Muscle Ups
3 Thruster
3 Muscle Ups
and so on…
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