Warm Up
Short Lap
10 air squats
8 jump pull up
5 Hindu/divebomber push up
10 KB Swing
10 air squats
NJ Ave Sprint
 

Mobility
Pigeon stretch
Lax ball smash lats and shoudlers
 

Skill
EMOTM 12 minutes
Odd mins:5 weighted pull ups (scale to std pull ups, banded pull ups)
Even mins: 5 HSPU (scale to box pike push ups, hardest regular push up variation)

WOD
21-18-15-12-9
Push Press (95/65)
Box Jump
NJ Ave Sprint between each round

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