WU:

5X Pose Pick and place drill (to lean and takeoff)
Short lap - balls of feet
5 PVC Halos, 5 PVC BS, 5PVC OHS
Short Lap - balls of feet

MOB:

Barbell Pec / Shoulder Smash

Strength/Skill:

Deadlifts - work to heavy 3, silent set-downs

WOD:

4 rounds for quality:
10 Chinese One Arm Dumbell Rows
8 narrow grip push-ups
8 Toes to Bar

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