Strength Conditioning
EMOM x 10
1: 3 Strict Press + 6 Push Press, Heavy
2: 9 Deadlifts, Heavy

Grab a partner, find a weight you can both safely do, and start on alternate minutes. *You should have time to change weights if needed.

Ninja
10 rounds:
1-3 Ring Muscle Ups

Conditioning
“Swiming Pools (Teams of 2)
7 rounds:
1/2 Gasser
*Partner Does Max Wallball, 20/14

Both partners do 7 rounds
Score is total time for completion. Wallball reps are tie breaker.

Daily Midline
3 sets:
15 Dumbbell Sit ups
20 Barbell Hip Thrusts, Light

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