Warm Up
800m run
10 squats
10 push ups
10 ring dips (or sub with a bench)
Shoulder mobility and stretching
WOD
"Seven"
7 RFT:
7 Hand stand push ups
7 Thrusters (135/95)
7 Knees to elbows
7 Deadlifts (245/135)
7 Burpees
7 Kettle bell swings (2 pood/1.5 pood)
7 Pull ups
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