Burn Block:
AMRAP 25 Minutes (Zone 2 pacing – smooth, conversational effort)
8 Hang Power Cleans (Light barbell or DBs – 95/65# or lighter)
6 Box Dips or Ring Support Holds (10–15 sec)
10 Goblet Squats (light DB or KB, focus on posture)
100m Farmer’s Carry (DBs or KBs)
10 Tempo Push-Ups (Tempo: 21X1 – slow down, pause at bottom)
100m Easy Row or Bike
Boost Block:
“Elizabeth-ish” (Modified Girl WOD)
For Time:
21-15-9
Hang Power Cleans (115/85# or scale as needed)
Kipping Pull-Ups
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