A.
Complete the strength portion from Tuesday or Wednesday if you missed it…

Or…

Four rounds, not for time, of:
5-8 Strict Pull-ups
Rest 60 seconds
5-8 Strict Ring Dips
Rest 60 seconds
Arch Hold, 30 seconds
Rest 60 seconds

B.
Complete the conditioning portion from Wednesday if you missed it…

Or…

Ten rounds of:
Row 300m at 2000m PR pace -2 seconds
Rest 30 seconds

C.
Two sets of:
Dumbbell Row, 6-8 reps

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