Warm up: Hinshaw (15 mins)
Run: 3 x 800m TT 5 min rest btwn efforts (20-25 mins)
Warm up shoulders (5 mins)
Work: 12 MIN EMOM
20 Mountain climbers (l & r = 1)
2 weighted strict pullup (db in feet 20/10)
Rx2: strict pull ups no weight
Rx3: jumping pull up from floor or plate
MOD: negative pullup
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