1. Warm-up
3 Rounds
:30 Goblet Squat Hold
Run 200m
20 AbMat Sit Ups
2. Lift
Push Jerk (push press)
Warm-up: 3×3 (50%, 2x 60%)
5×5 @ 75%
3. Met-Con
7 Rounds: (14min)
5 Burpee Bar Muscle Ups (Burpee pull up)
20 Wallballs 20/14lbs
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