Friday
A) 6X800m Run
Rest 3 mins b/t sets
*Aim for Same consistent times through your sets
B) 10 Min EMOM
40 Sec FLR Hold on Rings

Pm Session
A) FS @20X0
4X4 @70%
3X4@75%
Rest as needed
B) Every 30 Sec X 10 Mins
1 Squat Snatch @65% for 5 mins
1 Squat Snatch @70% for 5 mins
C) 5X2 – Squat Cleans @75% RM – TnG

D) 3 Rounds:
500m Row
24 KBS (70/53)
8 Bar Muscle Ups
D) 4X8 GH Raises @21X1
Rest as needed

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