With an empty barbell
8 Good mornings
8 Back squats
4 Power cleans
A. Strength: Sumo Deadlift (18:00)
Build to a heavy 5
With a your best mate
100 Synchro Ab mat sit ups (high five at top)
80 SDLHP (95/65)
60 burpees box jump overs
Sit ups are synched, other movements are divided equally.
Extra credit: get ready for Murph.
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