Warmup

Short Lap, 10 Travelling inchworms, Heel Shuffle (up & back), 10 Toy Soldiers, High knees (up & back) 

All Classes

Hip Capsule Mob 2:00min
Reverse Ballerina 2:00min

Advanced/Intermediate

Deadlift Warmup 3x3 straight sets @ 5,6,7 RPE

Deadlift - Work up to 1 rep Max (3 attempts)
Between attempts:
15 pullups / 7 Muscle-ups
10 Knees-to-elbows
1:00min rest after

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