Warm up:
Warmy+
3 rds of Tabata;
Push ups
Squats
Handstand hold
Step ups
Xfit WOD:
3 rds of;
20 squat cleans (95/65)
30 push press (95/65)
40 KB swing (53/35)
Pull up work;
1×10, 1×15, 1×20 then 3×7
9/13/17
varied - functional - intense
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