AM
9x 500m row @ 1:52 split <rest 3 mins>
PM
A. DL-build to tough single (concentric only)
295-305-325-345-360
B. 14 sets every 30secs: 1x BTN SJ / 1x SJ (alt. every set)
working sets @ 180#
C1. 5 sets: 1x segments SN DL + 3x SN pulls
135-145-155-160-165
C2. 5 sets: 2-3 axle pendlay row @21X1
135-155-155-155-155 (all rounds 3 reps, last 2 rounds last rep was tough)
AMRAP 12 mins
5x strict T2B
5x single arm KB snatch R
5x single arm KB snatch L
5x burpee box jump over 24"
5x man makers w/ 30's
COMPLETED 5 rounds + 3 reps
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