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Warm Up

Pass throughs
200 m jog
20 squats
20 scap pulls
20 hollow rock to superman rolls
20 lunges

Strength

Pull up negatives
15 x 5 second negatives

Push up negatives
15 x 5 second negatives

WOD

5 rounds for time
10 thrusters 95/65
20 sit ups
30 bar hop overs

Post

Mobility ball/roll out lats