WOD:
Row 250 Meters
10 Russian KB Swings 70/53
10 Burpees
10 Russian KB Swings
10 Burpees
10 Russian KB Swings
10 Burpees
Row 250 Meters
Accessory
A)* Hang Muscle Clean from Mid thigh - 6 x 3 reps - speed
*Before Wod if you can
B) Ring Dips 3 x Max
Ring Push Ups 3 x Max
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Oddly...not many videos to choose from to demo the "hang muscle clean.) This one will have to do.