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Warm Up 

2x

10 inch worms

    10 jumping squats

    10 mtn climbers

    10 good mornings

Strength 

3x20 pistols

3x5 3 second lowers on pull ups

WOD 

6 rounds for time

30 double unders

10 pull ups

Post 

5 min coachs choice abs

  Mobility ball on front shoulders/pecs