I. 700m Row
3 x 10 PVC Rollouts/10 OHS
Skill: Butterfly Pull up
II. 5 x
Chose one bar movement each round, can not repeat:
5 Deadlifts, Push Press, Cleans, Push Jerks, Front Squats (75#)
10 O- bar Rollouts
400m Run
Time: 19:28
III. 100 KB Swing (16Kg)
Time: 2:28
Rogue Fitness
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