6WLT

S w/u

-

6min EMOM

6x KBS + 5x GS + 2x burpee

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50-40-30-20-10 ball slam ladder + 1min FLR

M @ 30#

FE @ 20#

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KB complex:

1min around the world +

1min figure 8 +

1min KB step up +
1min Alt KB Snatch

4 rounds without setting KB down = 12min

*if KB dropped 25x burpee penalty per infraction

2nd training session:

10min aerobic warm up

-

30min aerobic work @ 70% MHR

*If Row/ski @ 2k +20sec