Strength: EMOM 16 min.
min 1: 8/8-10/10 alternating dumbbell bench press
min 2: 8-10 bent over barbell row
min 3: 6/6-8/8 bodyweight step through lunge
min 4: rest!
WOD: 5 Rounds for time
15 wall ball
20 kettlebell sumo deadlift high pull
25 medicine ball sit ups
300/250m row
rest :45
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