3-23

Buy in=(3 rounds)10-kang squats/10-OHS/10-push-ups

Skill/strength=(6min e2mom) 5-front squats

W.O.D=(3rounds)1-rope climb or 2double hand ring rows + 2 air squats/10-burpees/20-squat jumps with the bar.

Cash out=5-bridges hold for a 5 count/3-arm bars each arm/roll out and stretch

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