Warmup: ROM, Dynamic stretches, 400m run then 30-20-10 of Push ups and Flutter Kicks
WOD: EMOM for 10:00, with bar
5 Barbell Rows
5 Behind the Neck Press
then
25:00 AMRAP:
400m Run
20 Front Rack Sandbag Lunges
10 Ring Dips
Cooldown: Roll out and stretch
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