Skills

3 rounds :

Med ball crunches x 15 reps
Rest 30 sec
Russian twists x 15 reps
Rest 30 sec
Plank ball roll side 2 side x15 reps

The WOD

400 m run
Then:
21-15-9
Burpees
Kb swing

Rest 3 min:

400 m run
Then:
15-12-9
Thrusters (40/25kg)
Pull ups

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