P

A. AMRAP [15]:

15 Box Jump Overs (24″/20″)

12 Ring Dips

9 Power Cleans (155/105)

 

OTM [20]:

B1. 15/12 Cal Row

B2: 10 HSPU (Kip ok, strict if possible)

 

*C1. 3×10 Strict T2B

*C2. 3×25 GHD Hip Extensions

 

F

A. AMRAP [15]:

15 Box Overs (step up ok) (24″/20″)

12 Dips or DB Bench Press

9 2A-DB Hang Power Cleans (40/30)

 

OTM [20]:

B1. same

B2: 10 DB PP

 

*C1. 3 sets: Accumulate 0:30 hollow or L-sit

*C2. 3 sets: 25 Supermans

 

L45: A[15], B[14]

 

Upcoming Competition: Hwy 55 Throwdown – see link for details

 

Lets work on your nutrition! (link) – seminar this Sunday!  Transformation Challenge begins next Monday!

 
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