1) Front Squat 3 x 3, 3 x 1, 3 x 1
-building to a heavy single
2) 5 x 7-12 Strict HSPU
5 x 8 GHR
3) Ruckus Murph
For Time with a partner:
Two 1 Mile Runs
100 Pull-ups
200 Push-ups
300 Air Squats
-One partner does their 1 mile while the other does the gymnastics
switch miles and pick up where gymnastics left off
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