EMOTM 10 min
3 rep front squat @70%
then
5 rft
7 deadlift (315/225) (275/185) (225/135)
14 KB swing (70/53)(53/35)(35/25)
21 push ups
Warm-up
400 m run / 500 m row
10 Front Squats with PVC
10 Deadlifts with PVC
10 Walking Lunges
Samson Stretch (20 seconds)
10 Push-ups
10 Pull-ups
Warm-up to Starting weight for Front Squats
Prior to METCON
5 reps DL Weight
5 KBS
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