Warmup: ROM, dynamic stretches, 20 Good mornings with bar, 800m run
Strength: Deadlift, De-load
5 x 5 @ 65%
WOD: 21-18-15-12-9-6-3
Walking lunges
Thrusters (65/95#)
Pullups
Knees to Elbow
Cooldown: Mobilize shoulders with bands, roll out and stretch
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