Friday

Warm up:
2 rounds
500m no-strap row
5-8 strict pull-ups/ring rows

Mobility

Strength/Skill:
GOAT

WOD:
13.4
7:00 AMRAP
3 - 6 - 9 - 12... ascending ladder
Clean and Jerk (135/95)
Toes to Bar

Int. 115/75
Beg. 95/45; scale to hanging leg raise



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