Morning, at The Ludus:
21-18-15-12-9-6-3
115#/75# push press
24" box jump
Ring dips
Knees to elbows

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Work up to 1 RM 1 arm clean

Afternoon:
5 rounds;
10x 1 arm burpee to 25# KB swing
20x squats

Then;
strength/power work with shoulder press

Then;
5 rounds;
1 minute heavy bag
10x 25# KB swings
Rest remainder of minute