Strength: EMOM 16 min.
min 1: 8/8-10/10 one arm dumbbell z press
min 2: 4-8 strict pull ups (2-3 pull up negatives)
min 3: 8/8-10/10 weighted split squat
min 4: rest!
WOD: 20 minutes time cap.
2-4-6... reps
single arm devil's press
cal. row
medicine ball clean
hanging l-sit raises
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