3 minutes of z1 effort
+
3-5 minutes of mobility work
*ankles, hips, t-spine
+
3-5 minutes of workout prep
10 pulls on the rower *form focus
Waiters walk to suit case lunge
TGU 1/side
Double under practice

Then

A. Front squat 2 – 3 emom x 10
B. strict weighted chin up 3 emom x 10 +
10 min amrap
6 thrusters 95/65
6 C2b pull ups




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