Warmup: ROM drills, Run 400m, 10 dips, 10 ring push ups, 10 dislocates
Strength: Find new 1 RM for Bench Press
WOD: 3 Rounds
10 ground to Overhead (95/65#)
10 Ring Push ups
200m Shuttle sprints (50m there and back twice)
Cooldown: stretch shoulders, roll out
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