A1) TGU 3ea x 4; Heavy; Rest 20 sec
A2) Strict HSPU 3-8 x 4; Rest 1 min
B1) Strict pull-up 3-5 x 4; Rest 20 sec
B2) Pendlay row 10 x 4; Rest 20 sec
B3) False grip ring row 15 x 4; As difficult as possible; Rest 1 min
C) 3 rds:
1 mile run increasing pace
1 mile rest walk
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