rowing

2 RFT:
man makers x 10
Wall Ball x 20 (30# to 10 ft target/20# to 9ft target/14# to 9 ft target)
rope…

3-4 sets:
10-15 reps TnG Push Press
10 Strict Pull ups (scale with bands)
rest 2-3 min
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Workout of the Day
In teams of four, complete three rounds each of:
Row 500 Meters
95/65 lbs Thrusters x 30 reps
Burpees x 20 reps