Turnt Upside Down

Workout of the Day:
A. 5x250m Row, 60sec Rest
B. Back Squat 4×4 @80%
C1. GHDSU x10-15
C2. Ring Support or Bar Support x 15-30sec
Four Rounds, Rest as Needed
Competition:
A. Conditioning
With a Running Clock
21-15-9:
Thrusters, 95/65
Box Jumps, 24/20
Rest equal time, then…
21-15-9:
Calorie Row
Bar Facing Burpees
B. Mid-Line Accessory
Not for Time
3 Sets of:
30 Hip Extensions
20 GHDSU
10 Strict TTB

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