1. WARM UP
- Mobility WOD
- Burgener Warm Up
- Skill Transfer Drills
2. STRENGTH
- Box Squat, 3-3-3-3 reps
3. WOD - ENDURANCE
- Row 20 min, max distance
4. SKILLS & DRILLS
3 rounds:
- Muscle Up Turnover, 5 reps
- GHD Situps, 20 reps
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