Warmup: ROM drills, max sec bar hangs, 20 arch to hollow swings on bar (focus on opening and closing of shoulders), max strict pullups (can work negative or other modification, no bands), 25 Hand release pushups, 25 sit ups
WOD: 21-15-9
Body blasters (burpee + pullup + knees to elbow)
Front Squats (95-135/65-95#)
Cooldown: Banded shoulder and hip mobility work, roll out and stretch
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