warmup:
dynamic
kb complex
3 reps each arm of:
clean ftg
front squat
backwards lunge to
press
x2
WOD
russian swing
h2h
2 handed flip
10-8-6-4-2 with a light bell
8-6-4-2 with a medium bell
6-4-2 with a heavy bell
nft, but quality of reps
w: 12-16-24
m: 16-24-32
followed by miscellany and what-have-you
very good sir, very good
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