A. EMOM 16 (4 sets)
- 15-20 Heavy Russian Swings
- 4-8 Strict Ring Dips
- 4-6 Tall Box Jumps
- 5-8 Strict Pull-ups or Ring Rows
B. Helen
3RFT
- 400m Run
- 21 KBS (16/24)
- 12 Pull-ups
15 min cap
Flat out……
Check your times for last time and work as hard as you can to hit your time.
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