Warm Up:  

400 m Run / 500 m Row

20 GHD Sit Ups

20 Hollow Rocks

20 Push Ups

20 Sit Ups

Dynamic Stretching



EMOM for 10 Minutes

Even = 3 Squat Snatches

Odd = 3 Overhead Squats



Benchmark Thursday


5 Rounds For Time

20 Pull Ups

30 Push Ups

40 Sit Ups

50 Air Squats

(no rest between rounds)



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