GPP

S w/u

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Single Arm KB Complex:

8x snatch + 30m overhead carry + 8x clean + 30m rack carry + 8x swing + 30m suitcase carry

3 rds each arm; complete all movements on one arm before moving on

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warm up Tempo Squat (3 sec lower)

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8-10x tempo squat (3 sec lower) + 60 sec rest + 10-12x Single arm DB Row + 60 sec rest

3 rds

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For Time

1000m row/ski (800m run)
+
5x pull up/ring rows + 10x push up + 20x Squat
5rds
+
1000m row/ski (800m run)

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100x banded good morning

-OR-

MURPH