WU:

6 min EMOM
5 DB push press (LIGHT)
3 ring rows
3 kip swings

MOB:

Wrist stretch
Banded shoulder stretch
Foam roll thoracic

Strength/Skill:

9 min EMOM
1: 4-6 strict HSPU
2: 4-6 Tricep Dips

WOD:

For time:
100 Wall Ball Shots

Light WOD:

For time:
30 Air squats
30 DB Push press

 

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