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Warm-up
10 Swings,
3 Bretzel/side,
5 Deep squat shoulder flexion,
5 Pass-through+OHS with dowel
10 Swings,
10 Goblet squats,
3 Bretzel/side,
5 Deep squat shoulder flexions,
5 Forearm wall-slides,
5 Pass-through+OHS with dowel
10 Taters,
3 Bretzel/side,
5 Deep squat shoulder flexion,
5 Forearm wall-slides,
5 Overhead squat with bar
Strength
Dead-lift 1×10@60%
WOD
500m Row,
50 KB Swings,
40 Overhead walking lunges,
30 Handstand pushups,
20 Burpees,
30 Box jumps,
40 Pull-ups,
50 Wall-balls,
500m row
20 min cap