Strength: EMOM 16 min.
min 1: 10-12 dumbbell floor press
min 2: 3-6 strict pull ups (2-3 pull up negatives)
min 3: 20/20 seconds lunge hold
min 4: rest!
WOD: 4 Rounds for time
30 one arm dumbbell hang clean & press
24 weighted sit ups
18 empty bar back squat
12 over the bar burpee
rest 1:00
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