Warmup - 7 minute AMRAP
10 Push-ups
15 PVC Presses
10 PVC Pass Throughs
Strengthcon - 20 minute cap
5 supersets of 8
Strict Press (#115/#85)
Bent Over Rows
90s rest between rounds
Metcon - 18 minute cap
4 rounds
15 Sit-ups
15 Burpee Plate Jumps (use 45# plate)
15 Handstand Pushups
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