warm up 30 burpees unbroken
wod 1
10 mins amrap
250m rows
5 db press 30kg left then right
5 db snatch left then right
2r +250m+5+5+5
5 more reps to 3 rounds
then-
wod2
10 rounds
row 100m fast pace
20 inclined push ups
chill/swim/30 burpees
wod3
10 rounds of
5 burpees
5 pull ups
done.
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