Warm Up
50 Up
5-1 push ups
1 lizard
1 crab
5 Bridge Ups
30 sec middle split
Crow
handstand drills
5 wall walks
20 side-side swing with switch
Strength
50 Up
5-1 push ups
1 lizard
1 crab
5 Bridge Ups
30 sec middle split
Crow
handstand drills
5 wall walks
20 side-side swing with switch
Strength
Deadlift Build to a heavy set of 3
then 3x3 at 90%
WOD
EMOM x 15
15 Russian kettlebell swings
15 Goblet squats
15 push ups
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