Warmup: ROM, dynamic stretches, 20 Barbell rows with bar, 1000m row/800m run
Strength: Bent Over Row
5 x 2 @ 85%
WOD: 20:00 AMRAP
25 Double Unders (4x singles)
20 Medball Cleans
15 Burpees
10 Handstand Push ups
Cooldown: Mobilize shoulders with bands, roll out and stretch
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