Tempo Work 31X1 for all working sets. Superset with 6 Strict weighted or unweighted pull ups or scaleto to 4-6 negatives or 8 tempo ring rows.
3 Rounds For Time
400m Run
24 Dumbbell Walking Lunges
12 Deadlifts
Rx 35s/25s & 185/125
Rx+ 50s/35s & 225/155
Osc
5 Rounds of:
5 Tempo Hspu (scale to box)
30s Double F.Carry Hold
Aot
5-8 Rounds of:
5 Def. Tempo Hspu
30s Double F.Carry-ahap
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