Strength 

4 sets building of

2 front squats+2 push press   

 

WOD

EMOM 18 min

min 1. 15/12 cal row

min 2. 15-20 kB swings 55/35

min 3. 10-12 burpees

 

HW 

3 rounds

5 toes to ring +5 muscle ups 

10 dumbbell overhead squats each arm 50/35

 

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