- SWOD: Single Arm DB/KB row 5x5
- EMOM 7 minutes: 8 strict HSPU or modified HSPU
- then...
- 3 Power Snatches (135/95)
- 3 Ring Dips / 2x box dips
- 100 M run
- 6 snatches
- 6 ring dips / 2x box dips
- 200 M run
- 9 snatches
- 9 ring dips / 2x box dips
- 400 M run
- 12 snatches
- 12 ring dips / 2x box dips
- 800 M run
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