Row- 2000m under 2:10/500m 

EMOM 10:

  • 3 push-ups 
  • 6 pull-ups
  • 9 air squats

5 rounds:

  • 50m farmer carry w/ 45# plates 
  • 10 kb push press (each arm) 25#
  • 20 sit-ups

    3 rounds:

    • 30 seconds kbs 35#
    • 45 second handstand hold
    • 60 second plank

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