2k Prep : STR

10min strapless Row

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2x5 wall sqt

2x10 sqt

2x5 GS w/5sec pause

2x5 RDL

2x5 Box jump

2x10 reverse lunge

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W2H FS

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10min EMOM

1x FS @ 80-85%

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10min Time cap

100x Goblet sqt @ 16/23kg

*Buy in 50% Body weight in Cal on Rower

**if 100x GS not completed in time limit player has a penalty of 1cal per missed goblet sqt on assault bike

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10min light sled drag/march cool down