WARM UP
6' Erg
Emom:
Odd: 5 push up
Even: 5 Goblet Squat
work up to heavy weight
LONG WOD
21-15-9 reps, for time of:
Tire Flip, 128/108 kg
Bench Press, 70% 1RM
Sandbag Ground To Over Bar, 70/45 kg
COOL DOWN
4' Chesr to Floor Stretch
4' Pigeon Stretch
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