ETAC

STR WK 4

S w/u

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single arm KB complex:

10x swing + 8x Snatch + 6x C&P + 4x windmill + 2x TGU
3sets each arm, rest some between

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3x 2000m Row/ski

1. @ 2k + 16sec

2. @ 2k + 13sec

3. @ 2k +10sec

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50x quality pull up