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Pressing:
500 M Ski Erg + 5 Strict Press @ 75% then Max S2OH Rest 3:00 x 5 Rounds
Push/ Pull Strength
EMOM Until Failure
EVEN: 1 Bar Muscle up
ODDS: 5 Ring Dip
*increase 1 rep each round
Workout
15/12 Cals Bike @ 400/300 Watts
12 Bar Facing Burpees
:30 seconds Max Hang Power Cleans @ 95/65lbs
Rest 3:00
x 5 - 7 Sets
* if you max reps fall off more then 2 reps from your first set only do 5 rounds
* if you are consistent finish all 7 Sets.