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 Warm Up

Pigeon/Lizards

Bear crawl down

Bear crawl backwards

Crab walk down and back

100 jumping jacks

Strength 

 Shoulder press

5 rounds 45/35

1 min. max effort reps

1 min. rest  

WOD 

12 min. AMRAP

200m run

10 DB snatch 40/20

10 sit ups

Post 

60 ring hold leg lifts

Mobility ball in pecks/shoulders