Warmup: ROM, Dynamic stretches, 500m Row, then 30-20-10 Wall balls and DB Push Press
Strength: Strict Press
10 x 5 @ 85%, rest :60-:90 between sets
WOD: For time
800m Run
100 KB Swings
50 Pullups (try for Chest to Bar)
25 Handstand Push ups
800m run
Cooldown: Roll out and stretch
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