7-11

-Buy in(3 rounds)

10-swings

5-goblet squats

10-push-ups
-skill/strength(10 min. Emom)

1st-3 deadlifts

2nd-5 high box jumps
-W.O.D.(2 rounds)

5-wall balls 20/14

5-dips

10-wall balls

10-burpees

15-wall balls 

15-sit-ups
-cash out

400 or 600 m -jog or walk

Roll/stretch

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