A.

“Power Flow”:
Super Burpee
Power Clean
Front Squat
Shoulder to Shoulder x 2
Back Squat
Push Press

Full flow = 1 rep

Do 3 rounds of 5 reps, run 400m between rounds.

RX:70/50 lb Sandbag

B.

5-4-3 wave, Shoulder Press. Start at 70% 1RM.

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