Warm up
Line drills
Strength
3 rounds
7 strict as possible ring pushups
7 strict as possible ring rows
7 calorie row
Metcon
4rds
10 pistols (5 each leg) use a band, bench, box, or the rig to help with these
10 single arm kb/db snatch 52/35, 35/22, 22/20
10 pullups
10 hspu, 1 abmat Rx
10 ghd soups (parallel to ground for beginners)
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