DATE – Monday October 29th

Warm-up
2 Rounds:
8 pause ring rows
12 goblet squats (light weight)
Banded good mornings x 25 reps

Mobility
Pre-squat Hip Opener – 2 mins each side

WOD A)
Back Squat: 7×3 at 30X0 Tempo (Rest 60 seconds. Moderate-heavy weight; focus on speed out of the bottom)

WOD B)

10 min AMRAP:
4 Muscle Ups (10 Pullups/10 Close Grip Pushups)
12 Russian KB Swings 24/16kg
12 KB Box Step Ups 2 x 16/12kg (20”)

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