3RFT:
400 meter run
35 lb KB or DB swing x 21
Pull-ups 12 reps
post time
then
5RFT:
10 dips
10 pullups or inv. rows
10 dive bomber pushups
10 hollow rocks
stretch
post time
then
5RFT:
10 dips
10 pullups or inv. rows
10 dive bomber pushups
10 hollow rocks
stretch
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