shan3CFE:

MOB

DYNWU

Tabatas:

Shuttle Run

Row

Shuttle Run

Row

Shuttle Run

 

CF:

MOB

 

A. GWOD

Max Effort Dead Hang Hold

Then for Quality:

5 Rounds:

10 Hip Shoots

15 Hollow Rocks

 

B. Push Press

8 by 2

 

C. 12M EMOM

Odd: 100m Sprint

Even: 3 Bear Complex (105/75)

* You Must be able to Sprint 100m in less than a Minute. Otherwise only Sprint 50m or Row. Rest in Remaining Time.

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