STRENGTH

RX
Sumo deadlift
3 x 12 reps
90-120 sec rest

Scaled
KB deadlift
3 x 12 reps
90-120 sec rest

METCON

RX
3 Rounds for time:
15 Burpees
10 Power cleans 60/40kg
5 Bar muscle ups

Target: 7-8 min
Time cap: 12 min

RX+
3 Rounds for time:
12 Burpees
10 Hang power cleans
3 Jumping bar muscle ups

Scaled
3 Rounds for time:
15 Burpees
10 Power cleans 70/50kg
5 Bar muscle ups

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