Baseline x3 

250m row
10x Romanian
Deadlift
12x BB Thruster
Pigeon

Work Capacity x5

9x Deadlift (135/95)
6x Hang Power Clean 
3x Shoulder to overhead 
6x Burpees

Strength – Back Squat

3 rounds x 7 reps  / 3 rounds x 5 reps / 3 rounds x 3 reps

Stamina x4

15x 2 arm KB Front squat (40/25)
20m Burpee broad jump
20x GHD Situp

Obstacle Training

EMOM x 15
1) 10x Forearm pull up
2) 10x Bar row
3) 10x Hanging flutter kick

4 rounds
6x High over
2x Rope wall
1x Chain slide (half top/half bottom)

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