Warm Up:
2X's:
Short lap
5 inch worm w/ push up to Down dog.
10 Air Squats
Then
10 down to 1 banded Xman walk outs

Mob: 
3-4 min Thoraic Spine Mobility on Foam Roller

Skill/ Strength: 
Front Squat
3X5 @50% w/ 7sec pause  


WOD: 
20 min EMOM
Min 1 150m Row
Min 2 15 Russian KBS 70/53
Min 3 12 Med Ball Cleans
Min 4 10 Ring Dips

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