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Workout of the Day

2 sets:
600m row @ 50%
200m row @ 90%
-Rest 2 min
500m row @ 50%
200m row @ 90%
-Rest 2 min
400m row @ 50%
200m row @ 90%
-Rest 2 min
300m row @ 50%
200m row @ 90%
-Rest 5 min

PM: MAP, high %, mixed
21-18-15-12-9-6-3:
Thrusters (95/65)
Pull-ups
+
(Rest 10-15 min)
+
21-18-15-12-9-6-3:
Row calories
Kipping handstand push-ups
+
(Rest 10-15 min)
+
10 min AMRAP:
12 pistols, alternating
10 bar-facing burpees
8 power cleans (155/105) – drop each rep
+
15 min assault bike @ Z1

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