Strength: EMOM 16 min.
min 1: 8-10 seated arnold's press
min 2: 8/8-10/10 one arm dumbbell row
min 3: 8/8-10/10 weighted split squat
min 4: rest!
WOD: 6 Rounds for time
12 knees to chest
18 plate ground to overhead
24 air squat
30 plate hops
rest :45
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