5 Sets:
Seated DB Press: 7 Reps, building


Tempo HSPU: 5 sets of 3-5 reps as able w/ 53X3
5 sec. down, 3 sec. in bottom, Kip up, 3 sec. hold at top

AMRAP in 9 Minutes:
20 Toes to Bar
40 Wallball Shots


From blocks at mid thigh: Snatch Pull + Snatch, 5 sets 2 @ 75%-85% for perfect technique

Back Squat: 80/6*2 sets

Midline – After:
4 sets: 40-60 sec. GHD hip extension hold

Allen Core Fitness

5 sets every 3 min
10 back squat
10 strict pull ups 

3 sets with full recovery
15 cal row
10 burpees 

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