Strength:
1a: Supinated grip barbell row: 4×8, Rest :45.
1b: Bar Dips: 4×8-10, Rest :45.
Metcon:
For Time:
30-20-10
Overhead Squats (95,65)
Lateral burpees over bar
Kettlebell swings (53,35)
Run (400m, 200m, 100m)
20:00 Time Cap
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