20 each- Torso rotations, high kicks, lateral hops over pylon
3 rounds
10 GHD sit ups
20 banded good mornings
30 doubles
Strength
10 min EMOM
1-5 muscle ups or chest to bar pull up + ring dip
Conditioning
8 min AMRAP
2 deadlifts 205/255
4 HSPU
60 doubles
Recovery
Row 500m at a 2:10-2:20 pace
Bretzle 2 min per side
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