Strength

Front Squats
Build to 2 heavy sets of 3

WOD

3 Rounds for Time
50 Double Unders
10m Walking Lunge
15 Burpees
10m Walking Lunge

L3: KB Walking Lunge 55/35

Comp HW

3k Row

3 Rounds (Not for time)
10 Dips (Ring or matador)
10 Hip Extensions
10 GHD Sit-ups

Comment

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