500m RACE - row
3x
10 PVC dislocates
OHS
Supermans
Skill:
50 kips
25 kipping pull ups
Strength:
Back Squats
3-3-3-3-3 at 85%
Metcon:
27-21-15-9
Thrusters
Toes 2 Bar
Rest 1 minute after each round - use this time to change your weight!!!
R1 - thrusters 52.5/35kg
R2 - thrusters 60/42.5kg
R3 - thrusters 70/47.5kg
R4 - thrusters 75/52.5kg
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