1) ballistic warmup
2) 21-15-9 k.b swings/squats/pressups
3) Strength - BS
3-3-3
4) Finish - row 50cal A.F.A.F.P
then straight into 12min AMRAP
1 x K.B Thruster + 1 x PP (2 x 16kg )
x 10
Burpees x 5
Finish by CrossFit Football - Cheers
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