Warm Up

500m row or 400m run
-Then-
3RDNS
10 alternating step-ups
10 box jumps
10 empty barbell back squats
5 broad jumps
10PVC Pass through

Strength

10 min AMRAP

Back Squat from rack @75%

WOD

13min AMRAP

21 Push Press 115/75
500 m row/ 400 m run
21 t2b or 50 ab mat sits 

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