WARM-UP
2 ROUNDS
10 DB Deadlift
8 Step Ups
20 Shoulder Taps
Into…
1 ROUND
8 DB Russian KBS
6 Box Jumps
6 Up-Downs
Into…
1 ROUND
:20 Front Plank Hold
:20 Hollow Hold
4 Burpees

EXTENDED WARM-UP
ON A 12:00 RUNNING CLOCK…
Goat Work! Pick Your Poison & Practice!
(No Measure)

WORKOUT
FOR TIME
10 DB Devil’s Press (50/35)|(35/20)
40 Box Jumps (24/20)
20 DB Devil’s Press
20 Box Jumps
(Score is Time)

Goal – Technique is the name of the game today. Pick a skill or progression on a movement to improve on. Big sets in the workout. Set a pace to try to move non stop the whole time.

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