31 July WOD 

Strength: 2×5@75%,1×5@80% of 1rm BS

WOD: 

800 m run

50 CTB pull-ups 

800 m run

20 min time cap

*every time you come off the bar you must perform 10 wallballs

*extra work 

15 12 9

single leg squats 

HSPU

7 min cap

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