Warm Up:
Short Lap
2X's
5 scapular pull-ups
5 kipping swings
10 hip extensions
10 alt lunges

Mob:
Bi-lateral Shoulder Flexion 

Skill:
4 min Tabata Alternate:
Hollow Hold
Arch hold 

WOD
"Guido" 
21-15-9
Tire Flips
Push Press (95/65)
Burpees

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