Warm up

3 rounds

5 swimmers

10 cossack squats

15 facepulls

Then

3 rounds

3 Cuban press

3 Nordic curls

15 Spanish squats

Strength

From rack

Front rack lunges

10-10-10-10-10-10

Total reps

WOD

15.5

27-21-15-9

Row Calories

Thrusters

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