400m run
3x
10 push ups
10 pull ups - Strict
10 plate raises
Ready
10 min AMRAP
25 Superman’s
25 hollow rocks
25 star fish
Strength
8x - 16 mins
Odd 10 floor press + 5 push ups
Even 10 Strict pull ups
Metcon
100 KB swings Russian
100 KB clean and jerks
100 KB swings American
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