Warm Up
Run short lap
EMOM 8 mins
3 EB/PVC OHS
3 Situp to straddle
3 Jump pull up

MOB
Foam roll quats/IT
Band pass throughs

Skill / Weight Training
Dead Stop Front Squat
4x3 @ 70% of Front Squat

WOD
30-20-10
 KB Clean and Press (53/35) - one arm at a time
 Knees to Elbow

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