Warm Up 2X's:

  • short lap
  • 10 ring dips 
  • 10 air squats  
  • 10 pull ups 

Mobility:
T-spine mobilization on the foam roller  5 minutes 

Skill:
Rope Climbs 10 minute 

Workout:
4 rounds
15 thrusters
1 rope climb or ring rows
short lap

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