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Strength

5×6 bent over row

Skill

Max distance hsw in 3 min

Wod

1 dbl kb clean & jerk

1 length of gym dbl kb overhead carry (35′)

1 burpee

( 2of ech, then 3 of ech and so on for 12 min)

 

Row:

500m fast

500m at 2k pace

500m fast

500m at 2k pace

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Deadlift 3×8@70%

Bent Over row 5×6 AHAP

Left arm overhead kb carry ( 1 length of gym)

1 burpee

Right arm overhead kb carry ( 1length of gym )

2 burpees

left arm oh carry 2 lengths

3 burpees

Right arm oh carry 2 lengths

…..and so on for 12 min

Core 3x60sec weighted plank