| Warmup Hit 1 round of 6 empty bar thrusters, 6 bar facing burpees, and 6 situps. Then, Get your back squats warmed up to about 75% |
| Lift Back Squat 8×1 8x 10 banded chinups |
| Workout 3 rounds for time of: 12 thrusters 95/65 12 bar facing burpees 12 medball (chest) situps 20/14 Rx+ GHDs 13:00 cap |
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