Strength
Part I: 4x12 kettlebell front rack Bulgarian split squats
-rest 1 min-
Part II: 4x1 min seated overhead hold with dumbbells
-rest 30secs-

WOD
Row 500m
10 Front squats 185/125
20 Pull ups
30 Deadlifts 185/125
20 Pull ups
10 Front squats
Row 500m

RX+= C2B for pull ups

*15min time cap

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