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Warm Up

EMOTM for 10 Heavy Kettlebell Swings

 SKILL

Deficit Hand Stand Push Up

WOD

3 Rounds for Time

10 Hand Stand Push Up
30 Meter Plate Push or Sled push

 After Bash

100 Sit Ups

Endurance

Warm up/skill: thruster mechanics / mobility.

1. Thruster 3-2-2-1-1-1  Rest 5 minutes. 2. Run 60sec on, 45 sec off until pace/form deteriorates After party: Recover   

Recover

Travel

WOD:

3 Rounds for Time

10 Hand Stand Push Ups 30 Meter Farmer Carries

Recover

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