Alternating EMOM 6:00
1. 10 KB Taters
2. 10 Knees to Elbows*
*on round 3 perform 6 toes to bar

2 x 7 7/13/2021 - Strength

Every :90 for 7:30
1 Power Clean + 1 Hang Power Clean Complex
All sets should land between 75 and 85%. Be FAST


THEN....

Back Squat
5 @50%
5 @60%
5 @70%
AMRAP @80%*
*If you get 9 reps or less, rest 3:00 and repeat
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OPT ACCESSORY

Accumulate 6:00 of Banded Marching
while bear hugging a medball (20/14lbs)
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7/13/2021 - OPT EXTRA

“Toes to Bar/Lunge”
30-20-10
Toes to Bar
Double KB Lunge* 70s/53s
*Yards
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7/13/2021 - WOD

5 Push Press 155/105lbs
30′ HS Walk
10 Lateral Burpees Over Bar
10 Push Press 155/105lbs
60′ HS Walk
Rest 2:00
20 Lateral Burpees Over Bar
15 Push Press 155/105lbs
90′ HS Walk
30 Lateral Burpees Over Bar
Rest 2:00
10 Push Press 155/105lbs
60′ HS Walk
20 Lateral Burpees Over Bar
5 Push Press 155/105lbs
30′ HS Walk
10 Lateral Burpees Over Bar
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