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PUSH AND PULL STRENGTH 4 SET OF:  5 PUSH PRESS from the ground (across medium) 7 C2B strict / 10 PULL UPS / 15 RING ROW REST 1’ WOD ( 15 min cap)  5 rounds : 5 CLEAN& JERK #60/40 KG 10 BOX JUMP OVER 15 TTB

WOD FOR TIME 1000 MT ROW 80 AIR SQUAT 50 SIT UP 30 PUSH UPS 20 PULL UPS 30 BURPEES OVER THE BAR (lateral) 20 DEADLIFT #100/75KG AFTER WOD MOBILITY

CONDITIONING 15 ’ Emom A) ROW 13/15 cal (max 50’’ work) B) MAX EFFORT KB SDHP #32/24 C) REST WOD 10’ AMRAP 5 P.SNATCH #40/30 10 OHS 15 DU