Strength: Every 1:30 for 7 rounds
4-4-3-3-2-2-2 front squat
*8/8 weighted split squat after every round
WOD: 4 Rounds for time
15hand release push ups
20 one arm dumbbell hang squat clean
25 plate ground to overhead
300/250m row
rest :30
Accessory: 3 Rounds
12dumbbell hammer curl
15banded push down
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