Strength
EMOM x 15
1 5-10 weighted strict pull up / :30 chin over bar hold/negatives
2: 10 Alt Arnold press @2111
3 : 50 Double unders / 1 Min double practice
Metcon
Every 5 Min x 4
500/400m row / 30/24 Cal AAB
12 Pull up / Jumping pull up / Ring row
15 Floor press
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