Warm up Include 3 rounds 10 GHD situps 10 pullups 10 pushups
SWOD EMOM 12 min Squat clean Mins 1-3, 3@60% Mins 4-6, 2@70% Mins 7-9, 2@80% Min 10-12, 1@85%
Metcon 3 RFT: 400m row or run 9 HSPUs 13 KB swings 52/35
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