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Strength
1) BB Split Stance Good morning
3x 6-8/leg
2a) Split Stance DB Press
3×10-12ea
2b) DB Romanian DL
3×15

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Metcon (Weight)
10 RDS
10 Back Squat (225/155)
10 Bench (185/125)
10 Cal Bike
Rest 1:00
After Party
100 Band tricep ext
10×10 Bridges

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Hang Power Clean + Hang Squat Clean + Front Squat
rear foot elevated split squat (4×5)
After Party
Accessories
3) Oblique side crunch 4×8-10

4a) Glute Ham Raise 4×8-12
4b) Gorilla Row 4x8ea


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Metcon (Weight)
10-8-6-4-2
Weighted Pull-ups
Row 200m ME after each set
Rest 1:00
After Party
A) Seated incline curl 5×5-8
B) Sorensen hold 5x :30 add wt.
b2) DB pullover 5x 6-10