Strength
A1) Strict Dips 21X1; 4-6reps; rest 60sec x 3 sets
A2) Dual Dumbbell Row 2111; 6-8reps; rest 60sec x 3 sets
A3) Ring Row 2020 Tempo; Max Reps at the prescribed tempo; rest 60sec x 3
METCON
3 Rounds
AB 1min – HARD
10 Single arm KB Thruster R
10 Single arm KB Thruster L
rest 60sec
Row 1min – HARD
30m Single Arm Farmers Walk R TOUGH
30m Single Arm Farmers Walk L
rest 60sec

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