Barbell cycling
5 rounds:
3 Touch N Go Power Snatch, Climbing
Rest 1-2 minutes between

Strength Conditioning
5 rounds at breathe heavy pace:
3 Weighted Ring Dip, Heavy
3 Bar Muscle Up
6 Double KB Strict Press, Heavy
6 Double KB Bent Over Row, Heavy
9 Single Arm Overhead KB Squat (L), Light
9 Single Arm Overhead KB Squat (R), Light

*Go light on the Single Arm Overhead Squat. Move well for heavier weights.

“Gazelles On A Boat” (Teams of 2)
3 rounds for time:
200m Row
400m Row
600m Row

Both partners complete work equally. Only one partner working at a time. Partner 1 rows 200, partner 2 rows 200. Partner 1 rows 400, partner 2 rows 400…

Daily Midline
For Quality:
100 Flutter Kicks
100 Superman Rocks

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