STRENGTH
1a.
4 x 8-10 strict pull-ups
-rest 30 seconds-
1b. 4 x 12 Dumbbell/Kettlebell bent over rows AHAP
-rest 30 seconds-

WOD
12 minute AMRAP
40 Double-unders
15 Overhead squats 95/65#
2 Rope climbs

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