Warm-up
Row 150m
10 Medball cleans
Row 150m
10 Pull-ups
Row 150m
10 Dips
Row 150m
10 GHD Sit-ups
Stretching and discussing class for the day
Strength/Skill
Front squat 3-3-3-3-3
WOD
Complete as many rounds as possible in 15 minutes of:
5 Strict pull-ups
10 Ring dips
20 Wall ball shots
Recovery
Short yoga sequence
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