WOD

Row & Jump

PALP
Deadlift (1×5+10)

PAINTP
Metcon (Weight)
Deadlift heavy single
Back off set 2X5 @80 percent of heavy single

Metcon
Metcon (Time)
1000m Row
100 Double Unders
Metcon (AMRAP – Reps)
15 min emom
Min 1
Bar or ring muscle ups
Min 2
Toes to bar
Min 3
Hspu
Repeat

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