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Warm up:
Run or row 500 meters
Then, 3 rounds of:
10 shoulder stretch with pvc pipe
10 wall balls (20/14)
10 v ups
10 good mornings
Strength:
Shoulder press 5-5-3-3-3
WOD:
5 push jerks (155/100)
12 med ball half moons (40/25) (6 per side)
2 monkey bar runs
15 GHD sit ups
AMRAP 20 minutes
Then: 2 minute plank
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