A) 3 sets/Giant set:
20 Kb front rack + overhead alt lunges (one overhead/one front rack/swap after 10 reps)
10 Strict pull ups (scale down to bands or ring rows)
10-15 Rower jacknifes
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B) EMOM 16mins:
Min1) Max cal
Min2) REST
Min3) 15 Thrusters @L1=30/20kg – L2=35/25kg – L3=43/30kg + Max burpee box jumps in time remaining
Min4) REST
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C) 3 Sets/Giant set:
10 Pendlay rows
5 Strict press
30 Russian twists