Back squat 5 set x 5 reps @70-75%


*between set perform  a complex


10 x Dumbbell Lateral Raise

10 x Dumbbell Front Raise

10 x Dumbbell Strict Overhead Press







Complete as many rounds and reps as possible in 12 minutes of:


4 x Bar Muscle-Ups/Pull ups


6 x Hang squat clean40/30kg


8 x Burpees over bar



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