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Skill

EMOM for 14min (alt.)

14 Wall balls

1x Shuttle run

WOD

Athlete's choice

1000m Ski

or

1mile jog

or

100/70cal Bike for time

Rx, INT, Scaled

n/a

Swift

40-30-20-10

Jumping pull-up

Box step-up

RKBS

Flutter kick (2 count)