Strength
Seated behind the neck press
4 3 2 1 (31×1)
Chest to ring hold 30-45 sec hold
20 sec Amrap:
Bar dip / ring dip
Metcon
4 rounds
6 power clean (build each set)
12 box jump overs 24/20
12 Toes to ring
18 calorie row
Rest :90
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