All Classes 

Lax Ball Forearm Smash 2:00min ea.
Side Hip smash 2:00min ea.

Warmup

(2x) 10 KB Halos, 10 KB Swings, 10 KB Clean and Presses, 10 Back HyperExtensions (roman chair)

Advanced/Intermediate

Deadlifts
5 x 5 straight sets @ 70% BW
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15:00min AMRAP
30 Jumping Lunges
20 Wall Ball
10 Pushups

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