STRENGTH
5 x shoulder press + 2 push press
WOD
21-15-9
ring rows
DB hang power clean,, 45/30
push ups
n-ups
AWOD
30 GHD hip extensions
![](https://crossfitgbar3.com/wp-content/uploads/2022/12/crossfit-gbar3-workout-dec1621-445x1024.jpeg)
STRENGTH
5 x shoulder press + 2 push press
WOD
21-15-9
ring rows
DB hang power clean,, 45/30
push ups
n-ups
AWOD
30 GHD hip extensions