Mwod: Row 2 mins, Roll lats x 20 passes each, Roll traps on post with ball x 1 min, Tspine extension over roller x 15, Band lat tri stretch x 1min/side
Military Press: 60% x3, 70% x 2, 75% x 1, 80% x AMAP
Pull ups 4 x max reps
WOD: 2 RFT
20 Burpees
30 Battle Ropes
40 KB swings
30 Goblet Squats
20 Box Jumps
Military Press: 60% x3, 70% x 2, 75% x 1, 80% x AMAP
Pull ups 4 x max reps
WOD: 2 RFT
20 Burpees
30 Battle Ropes
40 KB swings
30 Goblet Squats
20 Box Jumps
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