Warmup: ROM, dynamic stretches, 500m row, 15 jumping squats, 15 inch worms with push-up
WOD: For time
15 Ring Dips (modify with bands)
20 Pull-ups
25 Lunges (each leg)
30 Box Jumps (24/20″)
35 KB swings (53/35#)
40 Double Unders
40 Wall Balls
35 sit ups
30 Back Extensions
25 Hang Squat Cleans (45/35#) (begins with bar above the knee, finishes in full squat)
20 Knees to Elbows
15 Push ups
Cooldown: yoga flows x 5 – 10; roll out
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