Strength: EMOM 15 min.
min 1: 10/10 alternating dumbbell bench press
min 2: 10-12 sumo deadlift high pull
min 3: 20-30 kettlebell russian twists
WOD: 8 Rounds for time
8 one arm dumbbell thrusters
12 medicine ball sit ups
16 double unders (40 single unders)
20 seconds dead hang hold
rest :30
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