112319

Warm Up
1200m Run

Thrusters (educate) 3×20

Back Squat 5×5

3x30sec
Knees to elbows
back extensions
Russian Twist

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112119

Warm Up
3 Rounds
5 Wall Walks
10 Hang cleans
15 Sit Ups

Mats
Ladders
Split jumps 5×5

WOD
20 Minutes
100m Sprint
21 Air Squats
21 Sit Ups
21 Push Ups