Part A:
6 rounds, not for time
3 tempo bench press 30-40%, 3 seconds down, 3 seconds up
10 bent over dumbbell/kettlebell rows, medium (2x 25/35)
Part B:
2 rounds, 9 minute cap
20 pull ups
25 jerks 40-50%
100 double unders, 200 singles
C. 7 minute abs
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