10:00 warm up-run/row at an easy pace, shoulder/hip mobility, then 2 rounds at an easy pace of 10 HR push ups and 20 air squats
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A1. Bench Press, 5x4, :10 rest
A2. KTE, 5x8, 2:00 rest
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AMRAP in 12:00
9 back squats (95/135 from the ground)
11 KB swings
250 meter row