Warm up
1 mile run
3 rounds
15 second L sit
15 sec active hang
5 single arm kb cleans
Grinder
AMPRAP15
1/4 mile run
3 stone over shoulder
6 strict toes 2 bar
9 strict ring dips
Strength
Back squat-build a heavy 2
Then
3 rounds
1 back squat
10 pull overs
20 push ups
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