Warmup: ROM, dynamic stretches, 10 DB Press, 800m Run
Strength: Strict Press, De-load
5 x 5 @ 65%
WOD:
10:00 AMRAP
10 Pull ups
10 Pistols (ea)
10 Lunge + twist (ea)
rest 5:00
10:00 AMRAP
10 Burpee box jumps
10 Shoulder to Overhead (55-85/75-110#)
Cooldown: roll out and stretch
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