A1. Shoulder Press- 5 x5 @20×1 tempo

A2. Snatch High Pull 5 x5 heavy (from floor)
B1. Bar Dips, weighted- 3×8, 30X0 tempo

B2. Kroc Rows- 3×8, 30X0 tempo

For time:

Row 500
immediately followed by…
Five rounds of:

8 Ring Dips

10 Toes to Bar

12 Box Jump-Overs
immediately followed by…
Run 400 Meters

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