Strength - front squat
5x3@75%
WOD - Ladder
Start a running clock. In the first minute, do 1 American kettlebell swing 24/16kg and 1 burpee. In the second minute, do 2 kettlebell swings and 2 burpees. Each subsequent minute, add one more rep to each movement. Continue until you cannot finish the required amount of reps needed within 1 minute. You're score is the number of minutes completed plus reps of unfinished round.
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