4 rounds

500m row

1min rest between rounds

Strength/skills

12min EMOM alternating minute

1-2 peg board ascents
25ft sled push 280/205

METCON

3 rounds for time:

5 one arm dumbbell overhead squat right 50/35
10 chest to bar pull ups
5 one arm dumbbell overhead squat left 50/35
10 knees to elbows

Accessory work
Shoulders of steel
Crossover symmetry 3 movements x3

Weightlifting
Snatch balance 5×5 tech focus

Gymnastics
Front planche hold 5xmax

Core
L-sit hold on plates 5xmax

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