Warm Up:
coach's choice  

Mob: 
Thoraic ext on foam roller -
foam roll back and lats

Strength
3 rounds:
Farmers carry x NJ Ave AHAP
Single-arm DB row x 6-8 / side
Front plank x 1:00

WOD
EMOM 20:00
Min 1: NJ Sprint
Min 2: 10 box jumpovers
Min 3: 4/3 ring muscle-ups or 8/6 chest to bar pull-ups
Min 4: 4-6 tire flips

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