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Warmup:

2 rounds

:90bike/ski/row (progressive every :90)
5/5 single-arm suitcase deadlift
5/5 single-arm KB bent over row (slow)

Warmup

2x: 

“The sabeth”

AMRAP 10:

200m team run or 30cal Row

42 KBS

42 Thrusters @75/55

Rest

Warmup

20/15 calorie ski or Row


5 KB Strict Press + :30 OH hold

10 banded presses

Mono warmup:

1000m Bike Erg (damper 10) or 800m run

500 Row (damper 8) or 400m Run

Warmup:

3:00 Blood Flow

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2x

5 R

Warmup

2x: 

300m Row (Progressive every 100m)

10 Weighted Shoulder Circles

Warmup:

3:00 blood flow 

(:20 easy/:20medium/:20sprint)

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20 Russian Baby Makers