EMOM 9 minutes
Minute 1 – 10 Russian Step Ups 35/25 (total 5/leg)
Minute 2 – 10 v-ups
Minute 3 – 3-5 strict HSPU
Then 4 sets of RDL 8-12 reps @31X1 rest 90 sec btw sets. +
3RFT
400m run
20 goblet KB lunges 53/35 ( advanced do double KB front rack lunges)
10 push press 95/65
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