4 rounds for time
run 400 meters
10 KB swings @ 55/35
10 walking lunge steps w/KB in goblet position @ 55/35
100 meter KB carry @ 55/35 (athlete may choose position of KB)
Performance
A.for time
20 shoulder to overhead (STOH) @ 135/95
run 400 meters
20 strict pull-ups
run 400 meters
15 STOH @ 135/95
run 400 meters
15 strict pull-ups
run 400 meters
B. ring rows X 8-10 X 3; rest 30 seconds
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