Warmup
400m run or row
2 rounds
10 Trunk twists
5 pull ups
10 Good mornings
5 Box Jumps
Mobility
Attack where needed.
Strength
5/3/1 Bench Press
WOD
5 rounds for time:
5 Front squat, 185/135
7 Box jump, 24″ inch box
10 Kettlebell swings, 1.5p/1p
12 Wall ball shots
Endurance
2 Miles easy.
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