Warm up
ARE-squat
complex
2x
Regular elevated 3x with 3 second hold
Heels elevated 3x with 3 second hold
Toes elevated 3x with 3 second hold
Regular elevated 3x with 3 second hold
Skill
Getting the bar from the ground
WOD
With a six minute running clock
3 minute max reps body weight back squats (must be from the ground)
3 minute AMRAP
20 double unders
5 weighted push ups w/25 m/45
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