Warm up
2 minutes of double under practice
10 inch worm push ups
10 supine row
Then
30 seconds low position push up hold
30 second high pull up hold
Grind
AMRAP25
3 muscle ups or burpee pull ups
30 double/ single unders
300 m run
Strength
Bench press build a heavy 6
Then
3 rounds
3 bench presses
6/6 single arm rows
9 v ups
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