Warm Up:
Long Lap
3 Rounds of Cindy:
5 Air Squats
10  Push Ups
15 Air Squats

Mob:
Mob Ankle and calf - LAX ball/ KB/ Foam Roller

Strength:
6X3 Split Jerk 70-75%

WOD
3 RFT&Q :
4 Wall Walks
:60 sec Lsit hold
12 Weigthed BB Good Mornings
8 ring dips

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