AM
Row 5000m; every 1k stop 25x sit ups
PM
A. build to tough DL single (concentric only)
245-275-295-315-345
B. Build to 80% of SJ 1RM: 1x BTN SJ+SJ+SJ
115-135-155-165-175-185-190
C1. 4 sets: halt snatch DL + snatch pull @ 125#
C2. 4x5/leg double KB step up (24" w/ 35s)
C3. 4 sets: 2x Tng clean pulls @ 70% = 160#
+
AMRAP 10 mins
30sec ring FLR
50m front rack KB carry
90m sled push (+150# / 6x15m sections)
6x T2B
COMPLETED 3 rounds
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