Warmup:
Row 1000 m
KB swing warmup
Deadlift 1 RM
3 sets of 5
3 sets of 3
3 sets of 1
WOD:
Run 400 m
25 situps
Run 400 m
50 KB Swings
Run 400 m
25 situps
Skill: Kipping Pullups Emom 310 ring rowEmom 43 strict pullup Emom 53-5 kipping or progression 21-15-9 Wall balls Calories *Finisher:50 jump lunges
EMOM x6: 1-5 ring muscle-ups or progression For time:50 double-unders40 alternating weighted box step-ups30 push-ups50 double-unders20 alternating weighted box step-ups15 push-ups50 double-unders10 alternating weighted box
EMOM x20 minutes, for quality:1. 30s alternating plank shoulder taps2. 30s reverse plank hold3. 10-20 seconds top of dip hold into 10-20 seconds bottom of
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