Warm Up:
3 Rounds of
3 Ore Armed Push Ups
4 Pistols
5 Strict Pull Ups
Strength:
Strict Press 3 Rounds
5 Light
5 Medium
5 Heavy
WOD:
This one looks fun! This is a CrossFit Mayhems WOD a while ago!
3 Rounds
50 Double unders
40 Air squats
30 Pull ups
20 Burpees
10 HSPU
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