Warm up
Mobilise as necessaryrow 250m for time
Met con
10 min AMRAPAscending ladder 3-6-9 etc
Thrusters 40/30
Burpees
then
For time
30 front rack box step ups 40/30
30 burpee box jump overs
400m run
30 burpee box jump overs
30 front rack box step ups
then
two attempts at max distance handstand walk
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