Skill: EMOM x 6

Odd: 8 KB Pull overs

Even: 8 Goblet Squats with the same weight

 

Strength: Back Squat

70% x 5

80% x 1

72% x 4

82% x 1

74% x 3

84% x 1

 

WOD A: 5 min Time Cap

FOR TIME:

21-15-9

Cal Row

American KB Swings 53/35

(add 1 sec for every rep not completed)

 

rest 4 mins

 

WOD B: 5 Min AMRAP

10 TTB

10 Burpees

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