Warmup 2x
Short lap
10 Twisting Lunges

10 Jumping Pullups
10 Ring Dips
10 8-Count Bodybuilders

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
4RFT

7 HSPU
17 Wall Ball
7 Hang Power Clean

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