STRENGTH

RX
5 EMOM
3 Power cleans
5 EMOM
1 Power clean

Scaled
5 EMOM
5 (hang) power cleans
5 EMOM
5-3 (hang) power cleans

METCON

RX
For time:
10-9-8-7-6-5-4-3-2-1
Power cleans 43/29kg
Lateral burpees OTB

Time cap: 10 min
Target: 7 min

Scaled
For time:
10-9-8-7-6-5-4-3-2-1
(Hang) power cleans
Lateral burpee step OTB

RX+
For time:
10-9-8-7-6-5-4-3-2-1
Power cleans 61/43kg
Lateral burpees OTB

GYMNASTICS

Skill: push up

RX
5 Rounds for Time:
2 Legless rope climbs
10 Push ups
15 Air squats

Time cap: 12 min
Target: 10 min

Scaled
5 Rounds for time:
4 Rope ups
10 Box push ups
15 Air squats

 

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