Part A
15min Hip / Glute mobility
Part B
10min EMOM
1- 16 SA DB OH press
2 - 8 Back extension on GHD
Part C
4 rounds
15 Push press GP - 75/55 OP - 95/65 CP - 105/75
12 GHD GP - parallel OP - 1 hand to floor CP - 2 hands to floor
9 Dips GP - banded to feet OP - kipping CP - strict
2 rope climbs GP - 12ft OP - 15 ft CP - short rope to 15ft x 1 + regular rope to 15ft x 1
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