Warm up: 6 Rounds of tabata KB swings (53/35)
Stretch.
Row 250m
10 floor wipers (RX=95/63) Beast(135/83)
5 burpee pullups
15 GH sit ups
Run 200m
10KTE (RX=knees actually touch elbows and feet do not push off floor)
5 rounds for time.
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