Warmup: 10 minutes

1:30 row or bike then AMRAP

50 reverse single unders/:30 plank/5 push-ups + 2 wall walks

Strength: 20 minutes

1a) Barbell good mornings - 5x10 light

1b) seal walk - 5 x down/back

1c) Cossack squat dbl KB - 5x8 each side

Conditioning: 15 cap

6 rounds for time

10 thrusters c-95/65# rx-75/55#

10 bar facing burpees

10 box jump overs 24/20”

*goal is same pace per round

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