11.7

A1 KB bulgarian split squat x8/side x 4 @ 55/35# per hand
A2 Weighted wide grip pull ups x 5 total perfect reps done in 1’s and 2’s if you need to x 3 sets
A3 high box jumps x 3 x 3. Work on aggresive hip ext. and not just bending your knees really high. So, go with a lower box but big ext. versuse hip and knee flexion
+
15’s
Hang squat clean @ 135/95
burpees over the bar
CTB pull ups
~rest = work
12’s
~rest = work
9’s
~etc..
3’s

**can scale up to ring Mu for 5/3 reps each round




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