| Warmup 3 sets 25m single arm overhead carrry/side 10 top down rdls–3 sec tempo on the way down :30 hollow hold |
| Workout 20:00 EMOM :20,:25, :30, :35, :40 max reps Min 1: kb snatch 24/16 Min 2: row cals min 3: pullups Min 4: bike cals |
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