Thursday:

WarmUp
Row 500m or Run 400m

3 Rounds
5 Inchworm+PushUp
5 Bootstarpper
10 SpidermanLunge (in place, 5/Leg)

Clean WarmUp

1) EMOM16
Even: PowerClean x 4 reps @70% 1RM
Odd: RingDip x 6 reps (adv: 3 MuscleUp)

2) Row 1K @80-90%(hard)
Rest 3:00
Row 1K @80-90%(hard)
** Runners run 800m

Cool
Roll

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