| Chest supported row 2×15–pause at the chest for 1 second every rep superset with 20-30 accumulated pushups with a 1 sec pause at the top and bottom every rep |
| Workout 15:00 AMRAP 300/250m row :30 handstand hold 25m suitcase carry/side red/green |
| staging: rowers near the red wall hs hold on the wall suitcase carry behind the rowers |
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