STRENGTH/WOD
EMOM for 20 minutes (rotate to a different station each minute)
a) 5 chest to bar pull ups
b) 5 power cleans, 75-85%
c) 5 ring dips
d) 20 sec assault bike, cal.
AWOD
20 GHD hip extensions and GHD sit ups
![](https://crossfitgbar3.com/wp-content/uploads/2022/09/crossfit-gbar3-oct0121-367x1024.jpeg)
STRENGTH/WOD
EMOM for 20 minutes (rotate to a different station each minute)
a) 5 chest to bar pull ups
b) 5 power cleans, 75-85%
c) 5 ring dips
d) 20 sec assault bike, cal.
AWOD
20 GHD hip extensions and GHD sit ups