4-5

-Buy in(2 rounds)

5-pull ups

10-push ups

5- pry squats
-skill/strength

5-HSPU or 5-seated shoulder presses with kettlebells  or Dumbbells 
-W.O.D.(just move)15 min.

10-single arm bent over rows(5L+5R)

200m-run

10-single leg deadlifts(5L+5R)
Cash out

2- 1min. Sprints of your choice

Roll/stretch

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