Movement Warm-up Set 

2 x Sets NFT

200M Row

10 x SDHP 

10 x Burpees 

10 Minutes of skill work:  Kipping Pull-ups, Kipping HSPU, Kipping ring dips 

A.  3 x 8 weighted Pull-ups w/90 sec rest  (supinated grip)  

B.  4 x 500m Row w/ work:rest @ 1:1 

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