STRENGTH

Core
3 Rounds for time:
10 Hanging strict knee raise
10 V-ups
20 sec Hollow hold
30 sec Plank hold

METCON

RX
Jackie
For time
1000m Row
50 Thrusters 20/15kg
30 Pullups

Scaled
For time:
800m Row
40 Thrusters (DB)
30 Jumping pullups

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