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

MOB
Figure 4 on wall
Squat magic

Skill / Weight Training
Pause Squat
4x3 @ 70% of 1RM Back Squat

WOD
4 Rounds for time:
5 Power Snatches (115/75)
10 Front Rack Lunges (115/75)
15 Push-ups
 

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