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Turkish get-ups
5-5-10; heaviest 5, then lighten the load and do 10
3 rounds
30 russian KBS
30 calories on the rower
rest 3 min between efforts
(row at 80%, 90%, 105% of your average cal per hour or avarage total calories of your 5 min max)

Weight choices:
70/53, 53/35, 45/25, 35/15