Warm Up
50 DU's
2 Legless rope climb
10 T2B with underhand
10 Protraction retraction
10 Spiderman
10 HSPU / 1 min hold
10 Chest to bar
10 mountain climbers
Hip / Shoulder mobility.
Strength
A1) Press 3x5
A2) Pull Ups 3x5
WOD
Every 2 min x10
10 KB Swings (Russian)
10 Box Jumps
10 Wall Balls
50 DU's
2 Legless rope climb
10 T2B with underhand
10 Protraction retraction
10 Spiderman
10 HSPU / 1 min hold
10 Chest to bar
10 mountain climbers
Hip / Shoulder mobility.
Strength
A1) Press 3x5
A2) Pull Ups 3x5
WOD
Every 2 min x10
10 KB Swings (Russian)
10 Box Jumps
10 Wall Balls
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