A. 8 Rounds
400m Run
10 DB Snatch
30 Double Unders
B. Bentover DB Rows 1x12 then 4x8-12
C. Pause One Arm DB Rows 3x8
Superset with 15 Band Pull aparts
D. Superset x5 sets
Bentover Over Reverse Flies x8-10
Spider Curls x8-12
E. 50 Strict Pull-ups
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