METCON
3 rounds for time of:
500m row
12 thrusters Rx+ 135/95; Rx 115/75; Master55+ 105/55
12 minute time cap
Heats of 10
rest no longer then 10 minutes before lactate burner

ALTERNATE METCON
3 rounds
300m row
12 push press

LACTATE BURNER
1 set for time:
200m sled push 50/20

MIDLINE
3 sets of:
20 abmat sit ups
:25 hollow hold

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