::Strength::
A. 3×10 Strict pull-ups
B. 3×10 One-arm rows (each side) – use DB or KB

::WOD::
For time:
30 Kettlebell swings, 53#/35#
200 Meter run
30 Kettlebell swings
400 Meter run
30 Kettlebell swings
600 Meter run

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