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Flush: 25min amrap
400m run
400m row
.4 mile bike
40 flutter kicks
4 wall walks

Endurance:
2000m row
Rest 2min
1500m row
Rest 90sec
1000m row
Rest 1min
500m row

Barbell Club:
A) Every 90sec x10
3 power cleans
3 front squats
3 push jerks
B1) 4×8 Pendlay rows
B2) 4×8 floor press
C) accumulate 50 ghd sit ups