STRENGTH

4 Rounds for quality:
120/60 sec Plank hold/hollow hold
10L+10R Single arm DB bench press
10L+10R Single arm DB row
Rest as needed

METCON

RX
7 min AMRAP
14 DB Deadlift 7L+7R
12 Hang power cleans 6L+6R
10 Sit ups
7 Vups

RX: 22,5/15kg

Target: 3 Rounds

Scaled
7 min AMRAP
14 DB Deadlift 7L+7R
12 Hang power cleans 6L+6R
10 Sit ups
7 Tuck ups

BARBELL

DT
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Scaled
5 Rounds for time:
12 Deadlifts
9 Hang power cleans
6 Push presses

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