Warmup 2x
500m row
10 Back extensions
10 Jumping pullup
30sec plank hold (hands)

Mobility and Lift
What lift did you do last? Check your binder, and move on to the next lift (incl. mobility) in the series: Deadlift, Bench Press, Bent-Over Row, Back Squat, Overhead Press supersetted with Pullups.

WOD
Betty
5RFT
12 PP (135/95)
20 Box Jumps (24”/20”) 

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

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