Canned heat.
*Before Part A, before Part B, and before Part C- 60% Max Effort Push-ups.
Part A-
9 min EMOTM
1st- 45s Belly 2 Wall Handstand Hold (if solid- HS shoulder taps)
2nd- 45s Pull-up Bar Hold
3rd- 45s Hollowrocks
ADV- Freestanding HS, False Grip, Tuck Front Lever
Part B-
Back Squat 3RM
Part C-
6 RFT-
100m Run
8 Squat Clean Thrusters (95/65)
12 Pull-ups
ADV- Weight Vest
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