500m row
3 rounds:
-5 pull-ups
-10 box dips
-15 jumping squats
Strength
EMOM for 8 minutes
-3 deadlifts
Conditioning
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
5 jumping chest-to-bar pull-ups
Men use 45 lb.
Women use 35 lb.
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