| Lift Bent over rows–4×4 all above last weeks Thrusters 4×3–building to a heavy load Every 2:00 (alternating) for 8 rounds |
| Workout 3 rounds, 1:00 max reps at each station, 1:00 rest in between rounds Station 1: wallballs– 20/14 to 10/9 station 2: box jump overs 24/20 station 3: row cals score is reps rx+ 30/20 |
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