Warmup: ROM drills, Burgener warmup, junkyard dog
Strength: De-load Squat Clean
5/5/5@ 40/50/60% 1 RM no max reps
WOD: Every minute on the minute for 5 minutes each exercise:
5 Ring Pull-ups
10 Knees to Elbows
15 Hand release pushups
20 Back Extensions
Finish with 100 4-ct flutter kicks
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