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A. q(3:00) x 4
1 BS set
*10,10,5,5
*50,55,65,70% of 1RM BS

B. q(6:00) x 4
AMRAP [4]
500/400m Row
10 PC 135/95 or heavy KBS
10 PU or 5 sPU
Max distance HS Walk or HS hold
REST [2] or HS “playtime”
*target 45-60 seconds of HS work each round