Warm up: 5ohs, 5 pull up, 5 ring dip, 5 ghd back ext, 5 abmat situp, 3rounds
Str- 3x3 bench or shoulder press
go to failure on your 3rd set
WOD
Run 400 meters
40 Box Jump
20 HSPU
40 Wall Ball
20 Ring Dips
40 Squats
20 Push Press
40 Burpees
20 Pull ups
Run 400 meters
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