Strength: EMOM 16 min.
min 1: 8/8-10/10 single arm seated arnold press
min 2: 8/8-10/10 one arm dumbbell row
min 3: 6/6-8/8 bodyweight step through lunge
min 4: rest!
WOD: For time
24-20-16-12-8-4
cal. row
plate ground to overhead
empty bar back squat
tuck ups
rest :45
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