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WOD
Strength
Back Squat: 60/2, 70/2, 80/2, 85-88/2×3 sets
exactly 90 sec between sets
Conditioning
For Max Reps in 7 rounds, 1 min on/1 min off:
5 Strict Chin-ups | R+ 3 Ring MU
6 Overhead Squats (95/65)
Max Burpees over Bar in remaining time
*Any round you don’t make it to the burpees, short other two movements, by 1 rep each for remaining rounds.
Extra
BN Jerk + Jerk: 4 sets of 1+1 at 85%, rest 60 sec
4 sets: 5 hollow/arch seal rolls L and R
*start hollow and roll L & R to arch w/o using hands or legs