In WODs
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Strength: Squat – 1×5 at 70%, 1×3 at 75%, 1×5 at 80% – work percentages from your 3-rep max

Then:

  • Row 1000m (finish under 4 mins for Rx)
  • Rest exactly 4 minutes
  • Tabata DB Thrusters (45+/35+)

Score = total reps in Tabata intervals

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