KB Warm up
KB around the world
Russian swing
Double tap
H2H swings
Release
Wall ball substitute
Skill
Movement standards
WOD
5x
24 KBS
12 calorie row
6 burpees over monorail
Rest 2 minutes
Rest 2 minutes
CFE
Warm up
7x
30:20
Row intervals
WOD
5x
30:20
30:20
-KBS
-Row for calories
-Burpees over monorail
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