Warm up
Power jumps
OH walking lunges
Push ups
Super rocks
Rollback reach
(three directions in straddle)
Skill
Speed pull ups
WOD
EMOTM for 12
minutes
3 speed pull ups
3 thrusters
CFE
Warm up
12 x Tabata row
for watts
Skill
Speed pull ups
WOD
7 minute AMRAP
3 speed pull ups
3 thrusters
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