1. Front Squat sets of 6
2. 3 rounds
10 bench press 205/135
15 wall ball 30/20
30 double unders
then finish with 50 chest to bar
3. Farmers walk 100 yards with 100/70 lbs in each hand then do 20 hand release push ups.
Rest 2 min x5
4. 10 toes to bar then 10 burpees. repeat every 90 sec x10
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