Warm up
1 minute row-Easy pace
Then
20 burpees
Then
1 minute max cal row
Strength
Bench press-Heavy 4
Conditioning
Every other minute x 5 rounds
0:00 2 bench presses + 1 minute hollow hold
2:00 CFT 70% 1 min max cal row
Oly WOD
EMOM4
3 muscle snatches
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