Warm-up
300m C2
Then:
3 Rounds:
- 10s Rig Hang
- 10s Hollow Hold
- 10s Hamstring Stretch
Gymnastics
7 Minute EMOM:
5 Ring Rows + 5 Strict Ring Dips
Metcon
21 Min Max Machine metres
On Minutes 3 - 9 - 15 Complete 10 Power Cleans (50/35)
On Minutes 6 - 12 - 18 Complete 10 Squat Cleans (50/35)
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