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Barbell WOD

then

Wod:

5 rounds:

5 shoulder to overhead (bodyweight or as close as possible)

10 burpees

rest 2:00

5 rounds

20 ghd sit ups

7 bar muscle ups

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Power Clean

4 sets of 2 at 75% of 1RM Clean & Jerk. Level load across all sets.

 

Wod:

5 rounds:

5 shoulder to overhead 165/115#

10 burpees

rest 2:00

500m row