12-13-23

Warm up

3 rounds

10 cal bike

4 box step overs

2 box jump over, 24"

3 rounds

15 cal bike

21 box jump overs, 24"

rest 90sec

Rounds were 1:14, 1:12, 1:16. Bikes were all 90-93 cadence. BJO ub.

5 sets building to 80% max

1 high hang squat clean

1 hang squat clean

1 squat clean

95, 115, 135, 165, 185

no misses

7min EMOM

Row 120m as fast as possible

Times were 20, 20, 21, 22, 22, 22, 22 sec. All between 1:23 and 1:28 pace.

Accumulate 3 minutes of dead hang from pull up bar while nose breathing with focus to expand rib cage.

Did it in 3 sets.