Warm Up

400 m Run / 500 m Row

25 Air Squats

3 x 5 Strict Pull Ups

20 GHD Sit Ups

2 x 10 Thrusters (45/35)

5 Inchworm with Push Up




Back Squats

5 x 3

Start @ 70%

Build each set



3 Rounds for Time

30 Burpees

30 Pull Ups

30 Thrusters (75/55)

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