11-16

-Buy in

20-good mornings (bar)

20-front squats(bar)

20-push-ups
-Skill/strength (10 min. Emom)

1st-3 heavy deadlifts keeping form

2nd- 2 rope climbs
-W.O.D.(10 min. AMRAP)

12-front rack lunges (95/65)

12-hand release burpees 
-cash out

3-arm bars each side

Roll/stretch

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