Meet upstairs at 1610 hours
Warmup
Pair up on a rower
1 minute on the rower
1 minute at the bottom of the squat
4 rounds
Strength
Dumbbell Thrusters
10, 10, 5, 5, 5
MetCon
AMRAP 8
1 pull up
1 shuttle run (10, 20, 30--touch start line and distance line on each run)
increase by one pull up and one shuttle run on each round
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