7-11-15

Warm Up: – Dynamic warm up – 4 min

Front squat WU – 5 min

Strength: – In 25 min complete:

 Front Squat 

10-8-6-4-2-1

Between sets – 

10-15 deficit pushups

M: 45+10

F: 35

WOD: – 3 rounds for time:

20 burpees

10 back squat @ 135/95

5 ring muscle ups

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