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4 x 5 (or max) pull-ups/towel pull-ups

Then:

Row 750 meters

30 barbell thrusters (45/33)

15 walkover push-ups

3 sets stairs

20 1-arm kettlebell swings (per arm)

Form notes: On the pull-ups, perform 4 sets of 5 with as little assistance as possible. If you can do 4 sets of five strict pull-ups with no assistance, tie a towel around the bar, grip it with one hand and the bar with the other, and perform 4 sets of as many pull-ups as you can get. Switch “towel hand” every set.

On the one-arm swings, lower the weight you use for two-arm swings, and if you haven’t done a lot of one-arms, break them up into small sets so you can maintain form. Keep the should blades retracted and down, and keep the lats engaged. Only swing to eye level or until the bell is parallel to the floor.