| Accessory Work 6 sets of 3 Supinated bent over row 5-8 +deficit (weighted) pushups 10 Farmer’s RFESS/side Start a new set every 4 minutes *Only do 4 sets of RFESS |
| Workout 1 round for time 25 chest to bar 50 alt dumbbell snatches 35/25 25 ring dips Rx+50/35 AND ring dips from the high rings |
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