In WODs
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Strength: Bench press 3-3-3-3-3

Then, five rounds for time:

  • 10 Dumbbell complex* (25/15lb)
  • 2 Rope ascents

Each dumbbell complex consists of:

  • Push-up
  • Row L/R
  • Clean
  • Press (leave DBs overhead)
  • Lunge L/R