Warmup 2x
Short lap
10 EB OH Squat

10 Ring Rows
10 Pushups
10 KB Swings

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.

NOTE!: the rep scheme will change each time through the lift series (i.e. the rep scheme for the second time you deadlift, for example, is different than the first and third)

MetCon - Nicole
20min AMRAP

Short Lap
Max Kipping Pullups
score = total Pullups

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