Warm Up
Dynamic warm up (high knees, butt kicks, toy soliders), then AMRAP 6 mins (moderate pace):
-5 EB Thrusters
-5 Strict Toes to Bar
-5 Burpees
-Rest 45 Seconds

MOB
Squat Magic
Foam Roll lumbar and T-spine
Lax ball ext hip (cross one leg over the other, lax goes in outer glute/hip on crossed leg)

Put Heavy Things On Your Back and Stand Up Like It's Nothing
A.20 mins for 3-3-2-2-1-1 Back Squat up to Today's Heavy 1-rep
B. At 50% of today's heavy....
   E2MO2M 6 mins (3 rounds)
   Odd min - Max Back squats in 60 seconds
   Even min - Rest 60 seconds
 

WOD
AMRAP 18 mins
-Long Lap
-20 Pull Ups
-30 Box Jumps (24/20)
-40 Sit Ups



 

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