5-10

-Buy in(2 rounds)

10-swings

10-goblet squats

10-pass throughs
-skill/ strength(10 min.)

Muscle up progressions or pull- up progressions
-W.O.D.(6 rounds)

10m-bear crawl

10-front rack lunges 115/75

100m-run
-cash out

3-30 sec. Sprints

Roll/stretch

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