0:00 In teams of 2/3 row 1K switching every 10 pulls. Ends @ 5:00 Starts @ 7:00 Squat – 65% x 3; 70% x 3; 75% x 3; 80% x 3 x 2 Superset with…, 30″ Box Jumps x 3 Right Into…, Press – 65% x 3; 70% 3 x 2; 75% x 3; 80% x 3 x 2 Superset with…, Overhead Band Pull Aparts x 15 (red) Ends @ 32:00 Then…, Starts @ 37:00 SWOD Deadlift – 10-8-6-4-2 @ 315/205 Run – 200m-400m-600m-400m-200m while carrying a 15/10# Plate Extra Credit On Your Own…, Muscle-ups – 5-4-3-2-1 GHR – 5 x 8 Standing Band Pull Aparts – 5 x 15 (Blue)
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