Warm Up
Row 250m
10 Empty Bar, Top Down Deadlift
10 Air Squats
10 Empty Bar Muscle Cleans
10 Empty Bar Front Squats
:30 sec Hollow Hold
5/leg Single Leg Romanian Deadlift
Row 250m

Mobility
2:00 Thoracic Foam Roll
10 Foam Roller Angels

Weightlifting
Front Squats
3x3 (75-80%)

WOD
8:00 AMRAP
5 Burpee Knees to Elbows
10 KBS
15 Air Squats

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