Warm-up
Row 500m
20 Ring rows
20 Push-ups
20 Squats
Shoulder prep
Stretching and discussing class for the day
Strength/Skill [5:30 Strength]
Back Squat 3x5
[Bench Press 3x5]
Deadlift 1x5
WOD
21-15-9 reps of:
Deadlift
@ 225#
Overhead squat @ 135#
Recovery
Knee-helpers
Shoulder mobility
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