A.3:00 @ 85% X 2
5 pull-ups
10 russian swings @ 55/35
10 box step-ups @ 24/20
rest 2:00 b/t sets
B.@ 85% X 2
12 burpees
row 500/400
rest 2:00 b/t sets
C1.floor German hang X 25 seconds X 2; rest 30 seconds
C2.DB ext rotations @ 3020 X 5 X 2; rest 30 seconds
Performance
A.3 sets @ 98%
20 wall ball shots @ 20/14
20 russian swings @ 55/35
20 burpees
rest 6-8 minutes b/t sets
B.row and/or run @ Z1 for 10:00
C.accumulate 90 seconds in hollow plank
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