WARM UP
2 rounds:
Jog 3 laps
10 air squats
5 burpees
5 jumping pull ups
STRENGTH
Turkish get up
Back squat 3 sec pause (3x4) go heavier
Seated Sled pull (keep adding weight)
WOD
AMRAP10:
10 plate GTOH
10 burpees to plate
20m Plate OH lunges
Rest 2mins
AMRAP10:
20 KB swing
150m machine
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