STR

S w/u

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EMOM x 10

1. 12/10 Calories (any machine)

2. 10x Med Ball Clean + Slam

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Mini-Circuit #1

7x DB Hang Clean and Jerk (2×40/25) +

5x DB Hang Clean and Jerk (2×50/35) +

3x DB Hang Clean and Jerk (2×50+/35+) +

30s ALL-OUT Sprint (any machine) +

60s Rest

4 rounds

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Rest 5:00 after 4th round

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Mini-Circuit #2

7x KB Headcutter (40/25) +

5x KB Headcutter (53/40) +

3x KB Headcutter (70/53) +

30s ALL-OUT Sprint (different machine) +

60s Rest

4 rounds

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30s/30s Side Plank + 20x Supermans

2-3 sets