Strength: EMOM 15 min.
Min 1: 10 seconds dead hang hold + 2 negative pull-up
Min 2: 12-16 steps dumbbell front rack lunge
Min 3: 8-12 deficit push-up
WOD: AMRAP 20 min.
20 one arm dumbbell hang clean & jerk (45/35)
50 air squat
30 kettlebell swing (55/35)
200m run
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