6-9

-Buy in(3 rounds)

10-swings

10-goblet squats

10-push-ups
-W.O.D(20 min. Just move and work on form)

10-burpees over the bar(lateral hops)

10-bent over rows

10-dips

10-jumping lunges(5L+5R)

*at some point row 500m*
-cash out

4-30 sec. Sprints

Roll/stretch

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