Strength:
Strict Temp Pull Ups
4 sets for Quality
Rest as needed
METCON:
For Time:
Row 1000 M/800 M (M/F)
21-15-9:
Up Downs to 6″ target
Pull Ups (Kipping/Chest to Bar)
Then:
Row 1000/800 Meters
CAP: 14:00-16:00
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