Warm up
3 rounds of:
3 rounds of:
15 reps
Samson Stretch (30 seconds each side)
OHS
GHD Sit-ups
GHD Back-extensions
Pull-ups
Dip
Skill
Movement
standards
WOD
15 minute AMRAP
15 pull ups
15 thrusters w/65 m/95
15 thrusters w/65 m/95
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