7-14

-Buy in(3 rounds)

10m-bear crawl

10m-inch worm

10m-lunge
-skill/strength(6 min. Emom)

10-bent over rows with a kettlebell(5L+5R)
-W.O.D.(2 rounds)

5 min.-sled push(down and back)

1min.-rest

5 min. (Amrap)

100m-run

20-double unders or singles
-cash out

3-arm bars each side

Roll/stretch

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