Strength:
A1. Bench press
4 sets of 6
A2. DB/KB rows
4 sets of 6 each arm
Wod:
For time:
30 cal AB
30 pull ups
30 burpees
30 box jumps
30 KB swings
14 minute time cap
Level 1: ring rows, 20/16, 26/18
Level 2: pull ups, 24/20, 35/26
Level 3: CTB pull ups, 24/20, 53/35
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