Warm-up:
1000m Row
30 Air squats
20 Barbell Rollouts
30 Overhead squats
5 Rounds
Jumping Jacks 30
Hand Release Push-up 10
WOD:
5 RFT
15 Wallballs
15 Burpees
Strength:
OHS 5-5-5-5-5 @80% 1RM
Pull-up 5-5-5-5-5 strict add weight as needed
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