A) 10 mins to find 1 rep max cluster (squat clean thruster)

* making sure as you get heavier it is not a push jerk or a split jerk but

stays as a thruster*


B) EMOM 6 min:

5 Clusters @60%


C) Strict press: 3×3


D) EMOM 12 min:

Odd- 8 ring dips + 8 deadlifts @80% of A)

Even- Men= 15 calorie row Ladies= 10 calorie row


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