Strength

E2M10M

5 clean and jerk @55% of 1RM

*Touch and go, no drops or regrip at the ground

METCON

5 rounds for time:

10 deadlifts 185/125
10 burpee box jumps overs 24/20

*Every round, you must move your box forward

Firebreathers
225/115
Lite
155/105

BURN

For time:

Row 5000m

Every 3min, perform 15 wall balls 20/14

Accessory work
Shoulders of steel
Crossover symmetry 3 movements

Weightlifting
Tall split jerk 3×5

Gymnastics
Front planche hold 1min AFAP

Core
10 around the world

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