Warmup: ROM, dynamic stretches 5 x 150m sprint rows with :30 rest
WOD: 3 Rounds, using the same bar for all:
200m Run
5 Strict Press (45/65#)
5 Push Press
5 Thrusters
then
3 Rounds
Max Rep Seated Press
10 Renegade Rows (DB)
Max Rep WTD Sit Ups
Cooldown: Roll out and stretch
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