Warm up
A- Mash- T- spine + hips
Activate- 2x 7 lateral lunges + 5 ultra wide underhand pull ups
B- Warm Up
100 singles jump rope
10m walking lunge Sampson stretch
10m inch worm
15 OHS
10 sit ups
10 back ext
15 ring rows
Skill
Weighted pull ups
WOD
5 rounds of
5 weighted pull ups AHAP
20m SB lunges w/75# m/100#
10 SB cleans w/75# m/100#
GoFit
Warm up
A- Mash- T- spine + hips
Activate- 2x 7 lateral lunges + 5 ultra wide underhand pull ups
B- Warm Up
100 singles jump rope
10m walking lunge Sampson stretch
10m inch worm
15 OHS
10 sit ups
10 back ext
15 ring rows
Skill
Movement standards
WOD
5x
30:30
-Box jumps
-SB cleans
-Pull ups
-SB squats
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