Warm Up:
Short lap or 500m row
9 min EMOM
Min 1 -30 Mt Climbers
Min 2- 3 burpees + 3 pull ups
Min 3- 10 squats + 3 broad jumps  

Mob: 
Foam Roll 

Strength
5 min EMOM
5 Thrusters bulid in weight

WOD
5 Rounds For Time
7 Burpees
NJ Sprint
Rest 60 sec

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