10.31

A1 KB bulgarian split squat x 8/side x 3
A2 DB renegade row (no push up) x 8/side x 3 **focus on not rotating and using your back here
A3 Kip swing on rings x 10×3
+
7 minute amrap
5 pull ups
10 push ups
15 wall balls, 20/14#
3 CTb pull ups
5 ring dips
7 med ball cleans, 20/14#
~rest 3 minutes
x2

80-85% effort here for all amraps

can scale to CTB and MU (bar or ring)

Cool Down
bench OH stretch x 30 sec. x 3
wall stretch x 30 sec. per leg x 2
down dog to up dog x 15




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