P
A. 3 RFT:
Row 500m/400m
12 DL (BW)
21 BJ (20”)
B. 6 RNFT:
5-8 Def S-HSPU
2-4 RMU (athlete’s choice S or K)
2:00 Easy bike
C. Barbell Rollouts (4×10)
F
A. same
B. 6 RNFT:
9 Strict Barbell Presses
6-9 Dips
2:00 Easy bike
C. Hollow Hold (1:20)
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