Warm-up:

200m run then 3rds of:

5 strict HSPU

30sec L-sit

10 step-ups

Strength:

Front Squat

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WOD:

500m row

then 5 rounds of

10 Wall ball (20/14)

10 KBS (53/35)

(RTG option: If you choose it, both movements must be done at RTG  30/20 and 70/53)