A.3 sets
10 D-bell thrusters
row or AD 60 seconds @ 90%
rest 90 second b/t sets and after 3rd
B.3 sets
10 ring rows
10 alt jumping lunges
10 russian swings @ 55/35
run 100 meters
rest 60 seconds b/t sets
C.Z1 for 5:00
Performance
A.In 10:00, work to a heavy 3 rep front squat @ 20X0
B.D-bell bent over rows @ X020 X 5-7 X 5; rest 60 seconds
C.@ Z2
run 800 meters
20 box step-ups
1, OA push-up ea side
row 800 meters
200 meter sandbag carry @ 60/45
1 pistol ea side
run 400 meters
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