DATE – Monday

Warm-up: 2 rounds NFT:
200m run
10 dowel dislocates
10 dowel lunges (narrow grip)
5  dowel overhead squats
5 dowel snatch balance
10 banded good morning

Mobility: Partner gas pedal mob – 90s / side

WOD A) 14 min, EMOM – 7 Alternating sets:
A1) 3 Hang squat snatch
A2) 8-10 Toes to bar

WOD B)
5 rounds for time:
50 Double-unders (30/20 for Int/Beg, or 100 singles)
15 KB Swings (32/24kg)
10 Burpees

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