500m row
3 rounds:
-5 PVC pass throughs
-5 push-up negatives
-5 burpees
-10 lunges
Strength
Shoulder to OH
5-5-5+
Conditioning
AMRAP in 15 minutes:
-200m run
-5 handstand walks (go from plank to hands within 12" of wall)
-15 KBS
-20 unbroken squats (5 Burpee penalty each time you stop)
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