16.4 retest.
Warm up
Row 2500 m
Hip ext :30 on/:30 off x 3 rounds
A) 30 min EMOM
MIN 1: 2 legless rope climb
Min 2: 80′ bear hug walk
Min 3: 10 axle bar shoulder to overhead 165/110
B) bench press 5×10
C) 100 yard farmer carry+200 dubs+100 yard farmer carry (athlete chooses weight)