WOD

500m Row

PALP

PAINTP
Back Squat (3×5+5)
Bench Press (3×5+5)

Metcon
Metcon (AMRAP – Reps)
EMOM – 15 Minutes

Min 1 – Muscle Ups
Min 2 – Toes to Bar
Min 3 – HSPU

500m Row (Time)
Max Effort 500m Row

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