Warm up
Net climbs
P-bar complex
GHD hip ext
GHD sit ups
Close grip OHS
Skill
Movement standards
WOD
15 Minute AMRAP
Burpees
5-10-15-20-25-30…
Pull ups
5-10-15-20-25-30…
CFE
Warm up
7x
30:30 air bike
intervals
WOD
15 Minute AMRAP
5 burpee pull ups
10 calorie row
15 later jumps over the monorail
15 later jumps over the monorail
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