Warmup: ROM, dynamic stretches, 15 KB Swings with light weight, 10 hand release pushups, 5 Strict Pullups
Strength: Bent Over Rows
10 x 3 @ 85% of your 1RM
WOD: AMRAP in 20 mins
15 KB Swings
15 HR pushups
Cool down: 100 4-ct Flutter kicks, 100 Arm haulers
Roll out and stretch
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