Strength
1a. 4 x 8-10 Strict HSPU (Scaled options: 4 HSPU negatives or 30 second HS hold + 12 DB Z-presses)
-rest 30 seconds-
1b. 4x10-15 GHD sit-ups
-rest 30 seconds-

WOD
"Nancy"
5 rounds
Run 400m
15 OHS 95/65#

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