Warmup 2x
Short lap
10 Easy pushup

10 Ring rows
10 DB rev fly

Mobility:
Pec stretch
Thoracic windmill

Lift
Bench Press
3x5 reps @: 65%, 75%, 85% 

WOD
5RFT
10 Wall Ball
10 Squat Clean (95/65)
1min rest

Percentages for all lifting sets (including warmups) are based on 0.9 of true 1RM

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