Strength

Seated single arm strict press

3x12 across left and right

follow each work set with

x-over symmetry

8 reverese fly

8 pull down

 

WOD

7 min AMRAP

7 clean and jerks 115/75

30 double unders

 

Comp HW

Row 2000 meters, every 200m perform 3 bar muscle ups

Comment

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