Warm up and strength Strength
3 rounds
200m row
10 passthroughs
5 empty barbell row
Bent over row + pull-ups
E2MOM x 5
6-8 reps bent over row @ 70% 1RM push press
Max effort strict pull-ups*
*must be strict pull-ups no Kipping. Use a band if you need to. Should be able to do 3-6 reps unbroken per round.
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