-Yes, yes
WOD:
For Time in a Team of 3:
15 Rope Climbs 15ft
30 Sandbag Throws 15ft
60 Single Arm KB OH Squats 16/12kg
90 Burpee Pullups
- Only one person working at a time, split reps as needed
Weightlifting:
Power Clean and Push Jerk
1RMFD
then
10min EMOM 2@75+%
Tempo Deadlifts
5x2 (5-1-5-1)
Hip Extensions
3x15 (Slow and Controlled)
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