6-3

-Buy in 

5-1 bear complex 
-W.O.D.(Newport Crippler)

30-back squats with your body weight on the bar(rx+225/155)

1 mile-run

Or

(San Francisco Crippler)

30-back squats with your body weight on the bar (rx+ 225/155)

1000 m- row
-Skill/strength

1-rep max weighted pull-up or max rep strict pull-ups
-cash out

3-arm bars each side

Roll/stretch

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