Warmup: ROM drills, dynamic stretches, 10 front squats with bar
Strength: Front Squats
Warm-up to 65%, then 5 x 1 to find a new 1 RM
WOD: 3 rounds for time
500m row
20 KB swings 55/35
10 push ups
Cooldown: stretch calves, hip flexors, hamstrings and shoulders. Roll out
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