Strength

3-4 Rounds

  • Ring Rows (weighted or unweighted) in 6-8 rep range
  • rest 45sec
  • Ring Dips (weighted or unweighted) in 6-8 rep range
  • rest 90sec

Metcon

5 Rounds for Time

  • 100m run
  • 10 push-ups
  • 100m run
  • 15 DB deadlift

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