Swod- back squat 3x3
Daily wod- 4 min AMRAP
8 pull ups (ring rows)
8 wall balls
Rest 1 minute
4 min AMRAP
4 push presses 135/95#
4 burpees over the bar
Rest 1 minute
4 min AMRAP
8 kb swings 52/35#
8 sand bag squats
Strength and Conditioning
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