A. 50 banded pull aparts / 50 banded hammer curls / 5 banded standing rows
B. 5 x 10 ring rows + 10 push ups
C. 7 x (1 min VC / 1 min FWB / 1 min row)

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A. 50 banded pull aparts / 50 banded hammer curls / 5 banded standing rows
B. 5 x 10 ring rows + 10 push ups
C. 7 x (1 min VC / 1 min FWB / 1 min row)

A: band work: 100 pull aparts, 100 lat pulls, 100 tricep extensions, 100 hammer curls
B: emom 10: 10 ball slams 30# / 10 burpees
C: 30sec easy fwb / 30 sec hard fwb x 10

A: 3,2,2,2,1,1 power snatch
B: 3,2,2,2,1,1 power clean + jerk
C: 3,3,3,3, 3 squat pause + 1/4 squat + 3xfull squat
D. 3 sets:
10 barbell curl
10 push up
10 db z press
10 ring rows
E. 2 mile run