Warmup: 10 minutes

3 rounds: 50' R/L db overhead carry/10 ring rows/10 calorie bike

Strength: 15 minutes

1a) BB strict press - 4 x 5 with tempo (4 second lowering each rep)

1b) ring rows - 4 x 5 with tempo (4 second lowering each rep)

Conditioning: with a partner (16 cap)

50-40-30-20-10

calorie bike (if not enough bikes use rowers as 2nd option)

wall balls 20/14# to 10/9'

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