Monday

Warm up:
run 400m
2 rounds:
10 scap pull-ups
:30 plank hold

Mobility

Strength/Skill:
Pull ups
5-5-5-5-5
Adv: weighted
Int: strict
Beg: partner assisted

WOD:
5 RFT
200m run
100m farmers carry (24/16kg)
15 Russian swings (24/16)
Int: 4RFT, 20/12 kg
Beg: 3 RFT, 16/8



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