Fitness
5 sets:
8 Bent Over Row +10-20sec Ring Dip Hold (Bottom)
Complete as many rounds as possible in 16 minutes of:
8 Ground to Overhead 45/30
8 Burpee Pull Ups
400m Run
Performance
Bench Press
5-4-3-2-1
Complete as many rounds as possible in 8 minutes of:
3 Power Snatch 60/40
3 Overhead Squats 60/40
3 Bar Muscle Ups
Post load and scores to the whiteboard.
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