Warm Up:
Tabata Row / Airdyne
3 x 1 wall walk
1 length crab walk
1 length inch worm
Pick 2 squat therapy
Skill work: 3 x 3 Negative Pull Ups
Strength: 5 x 5 Front Squats , work up to last set at least 70%
WOD:
3 rounds
30 DU/20 SIT UPS/10 OHS 95/65
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