Basic Warm up
2x net climbs
15 push ups
15 hollow rocks
15 good mornings w/65
m/95
15 OHS
Skill
Body position
in pull ups
WOD
Fran
21-15-9
Thrusters w/65 m/95
Pull ups
GoFit
Single arm DB Warm up
10 DB deadlifts (5 right/ 5 left)
Walking lunge complex 10m
10 DB row (5 right/ 5 left)
Inchworm 10m
10 DB cleans (5 right/ 5 left)
Toy soldiers 10m
10 DB thrusters (5 right/ 5 left)
Walking pigeon 10m
10 DB OHS (5 right/ 5 left)
Skill
DB cleans
WOD
5x
30:30
-DB thrusters
-Ring rows
-DB cleans
-Sit ups
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