Warm up

3 rounds

5 strict pull ups

10 strict push ups

10 ring rows

5 strict press

400m jog

Strength

10-10-10-10-10

Pendlay rows

15-15-15-15-15

Band pull aparts

10-10-10-10-10

Zottman curls

WOD

4 rounds for time

25 DB snatches

50 sit ups

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