Warmup: 10 minutes

1:30 bike/1:30 row

AMRAP: 10 cal bike/10 strict press/10 ring rows/5 burpees

Strength: 15 minutes

1a) strict (weighted if possible) chin-ups - 4x8

1b) strict (weighted if possible) dips - 4x8

Conditioning: 8 rounds for time (with a partner, 4 if solo) 16:00 cap

10/8 calorie bike

12 thrusters c-115/rx-95/65#

alternate full rounds (partner 1 does a round, then partner 2, etc until each complete 4 rounds)

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