Strength
A. EMOM for 8mins
Even: 8 (each arm) KB/DB one arm bent rows
Odd: 5 strict pull ups or 5 pull up negatives

B.
TABATA
Bear Crawl holds(opposite hand and foot off the ground. goal is to keep hips square and as compact as they can be)

3Rounds
Run 400m
15 Hang power cleans 115/75

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