Warm Up
High knees down and back
Butt kickers back
Lunge with a twist down
"Open the gate" back
Bear crawl down
Duck walk back
20 kip swings
10 ring rows
20 second dead hang
10 push up

MOB
Coach's Choice

Skill/ Strength
25 Minutes for Progress Assessment

WOD
150 DU cash in
4rds
15 Alt DB snatch (50/35)
10 pull ups
30 air squat
150 DU cash out
20min Time cap

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