Warm up: row for 5min, 20 jumping pull up, 20 squats, run 40m, 20 pvc pass thru, 20kbs run 40m x3
STR: 5-5-5 shoulder press, 5-5-5 push press, 3-3-3 push jerk.
WOD: 3 rounds of
1min row
1min push up
1min situp
rest 1min
Go hard on the rower, take time to transition and get a full minute at each station.
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