December 4, 2018

Warm up

4 rounds

200′ farmer carry

50′ bear crawl

20 cossack squats

Strength

Bottoms up press

5×5 each arm

Windmill

5×5 each side

TGU

5×1 each side

WOD

21-15-9

Burpee bar hop

Squat clean thruster

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