skill development
EMOM 10
3 kip swing/push
2 knees-to-elbows
1 toes-to-bar

conditioning
200m run
11 KB goblet squats (53/44)
9 Russian KB swings
7 KB SDHP
amrap 16 minutes

Use one KB for the entire workout. Do not substitute rowing for running. If running is not an option, substitute 10 burpees.

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