A) 4 sets for quality:
6 weighted strict pull-ups *Sub unweighted or banded
8 db lat pullovers
10 controlled ring rows
Rest 60-90 seconds after each set
*15 minute time cap
B) 3 rounds:
Run 800m
14 alt. db clean and jerks (50/35lb) Rx+ (60-70lb/40-50lb)
Rest 3 minutes after each round
*25 minute time cap
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