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

MOB
Foam roll quads/IT
Lax ball chest

Skill / Weight Training
Front Squat
70%x3, 80%x3, 85%x2, 90%x1, 95%x1

WOD
AMRAP 10 mins
 1 Legless Rope Climb
 6 Ring Dips
 10 Toes To Bar

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