PRE:  7-5-3-1 Shoulder Press (starting at 45% increasing across sets)

WOD:  4 min EMOTM of:

- 15 Russian Swings (70/62/53)

- 10 Goblet Squats

then, 4 min Time cap of 800m Run

then, 4 min EMOTM of:

- 100m KB Carry

- 10 V-ups

POST:  30 Leg Raises to Bar

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