“Swiss cheese”

 In WODs

Primer: squat twist + bird dogs + good morning
(10+10+10) + 100 m run x 3r

Lift: 20rm back squat

Wod:
5-10-15-20 Reps for Time
Burpee Pull-Ups
Wall Ball Shots (20/14 lb)
Power Snatches (135/95-95/65-75/55)

Conjugate:
2rm box squat
8rmx5s Sumo deadlift
Back extensions 4sx15r + wt
Walking lunges 4sx20
Split GM 4sx10r eaxhbleg

Core: 100 wtd sit ups

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