5/7 Wednesday

DB squat thrust Warm up 

3 squat thrust

10 squats

3 squat thrust

10 DB presses

3 squat thrusts

10 alternating DB rows

3 squat thrusts

10 DB swings

3 squat thrusts

10 Russian twists 

Skill 

Movements and modifications

WOD

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Buy in:

3 rounds of:

50m DB farmers carry

5 L pull ups (SUB) - 7 strict pull ups - 14 horizontal rows - band rows

5 DB squat cleans

3 minutes rest

Game:

3 rounds of:

50m DB rack carry

10 heavy Russian twists

15 DB deadlifts

3 minutes rest

Cash out

3 rounds for time:

50m DB OH carry

6 push up with renegade row 

10 devils press