Strength
1a. 5 x 15 seated Dumbbell hammer curls
-rest 30 seconds-
1b. 5 x 10 seated dumbbell tricep extensions
-rest 30 seconds-

WOD
5 Rounds
15 Power snatches 75/55#
10 Ring Dips
Run 400m

Rx+ = 5 Muscle-ups instead of ring dips

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