Strength:

Alternating EMOM x 15:
30 sec ring rows; 30 rest
30 sec goblet step ups; 30 rest
30 sec shoulder reach from pillar; 30 rest

Metcon:

21 Wallball
21 KB Russian swing (70/53)
21 See-The-Lights (15/10)
250m run
15 Wallball
15 KB Russian swing (70/53)
15 See-The-Lights (15/10)
400m Run
9 Wallball
9KB Russian swing (70/53)
9See-The-Lights (15/10)
800m Run

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