WU:

3 rounds of:
Depth-drop/box jump leap frog (with 4 boxes)
5 inchworms
10 banded monster walks (each direction)
bear crawl there and back

MOB:

Squat Magic
Hip-flexor wall stretch
Ankle stretch
Foam roll back

Skill/Strength:

Backsquat 1x20 @65%

WOD:

E4MO4M for 16 min
14 Cal Row
10 DL (225/155)
14 Cal Row

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