then
3 Rounds NFT
10 Birddogs (each side)
10 Hip Airplanes (each side)
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Skill: Double KB OH Squat
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Lift: BS - 5 Reps @ 40%, 5 Reps @ 50%, 5 Reps @ 60%, 5 Reps @ 70% (deload)
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WOD: 15-12-9
Thrusters - 65/45 L1, 95/65 L2, 135/95 L3
Burpees
then
21-15-9
Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3
Ring Rows L1, Pull Ups L2 , C2B Pull Ups L3
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Superset:
1a. Single Arm DB Snatch - 4 x 10 Reps (each arm)
no rest
1b. Close Grip Bench Press - 4 x 10 Reps
rest 120 seconds
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Extra Credit: 6 x 20 Yard Backwards Sled Pulls - fast, moderate weight, rest as needed between efforts