Warm Up
Row 250m
EMOM 8 mins
3 EB top down deadlift
3 Superman
3 Ring row

MOB
Banded shoulder stretch
Figure 4 on wall

Weight Training
Press and Push Press
5RM+3; 95%x5+3, 90%x5+3

WOD
AMRAP 12 mins
10 Deadlift (185/125)
20 Box Jump
8 Ring Dip

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