ALL BRIDS- A, B, C, D and E
CHOOSE- none
A. EMOTM shoulder to overhead complex (x10 total minutes)
1 strict press + 2 push press + 3 push jerk @ 70% of last week's heaviest set
B. EMOTM work (x20 total minutes- x10 each exercise)
odd- 15 box jumps 24/20
even- 6 deficit (7"/5") handstand push ups
C. conditioning
3 rounds
7 muscle ups
21 wall balls
D. AD work (substitute row)
:30 @ 90%, :30 easy x 20 sets
E. 6x50m sprint (rest 1:00 between)
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