STRENGTH:

EMOM for 7mins
3 Strict Pull-Ups+ 3 Strick Ring Dips
or
2 Strict Muscle-Ups

3x10 Good Mornings (work up to heaviest possible)
 

WOD:

2 Rounds
Row 500m
4 Rope climbs *
8 Front squats 165/105
12 HSPU

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