Warm-up 2:00 bike, row, ski 3 sets: 100 Meter jog:20 Bar hang:15 HS or plank hold10 Pineapple pickers Strength/Skill 4 sets: 5-10 Strict HSPU or unsupported barbbell press5 Single arm DB row3 High box jump WOD 12 Minute AMRAP: 5 Burpees over the bar10 Front rack lunges 95/6515 Push PressRead More
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