Sled pulls and push
Band pulls
Row 3 min
Airdyne 3 min
Run 800m
Main:
Bench heavy triple
then find heavy Single adding light bands
Assistance:
Bench 9 x 3 (of 100% with bands)
Super set 5 unbroken weight pull-ups ( post load)
WOD:
AMRAP 15 min
7 front squat 135/85
7 burpee pullups
30 double unders
AOD
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