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 Warm Up

Pigeon/lizard

200m run

3x

5 reverse burpees

10 hip bridges

15 push ups

Skill 

Max box jump height

500m row max effort

WOD 

AMRAP

2 mins. dumbbell burpees

1 min. rest

2 mins. med ball cleans

1 min. rest

2 mins. thrusters 45/35

1 min. rest

2 mins. burpees

Score is total reps

Post 

Shoulder mobility ball work