200m jog
3x
10 OHS - light bar
10 STRICT pull ups
10 hollow to arch hangs
Ready
6 minutes
1 minute L-sit
1 minute false grip hold rings or bar
Strength
Overhead Squat
3x10
Metcon
500m row
30 bench press .5 body weight
1000m row
20 bench press .75 body weight
1500m row
10 bench press body weight
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