Warmup: ROM drills, dynamic stretches, 10 elevated ring rows, 25 Hand release pushups, 25 situps
15 Push Press with PVC
Strength: Strict Press, deload
5 x 3 at 65%
WOD: 20 min AMRAP
15 Box Jumps
15 Overhead Squats
500m Row
Cooldown: mobilize shoulders with banded stretches and lacrosse ball.
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