Group warm up
Shoulder mobility
Skill
Max Toes 2 bar in 1 minute
Metcon 3 RFT
10 Squat cleans 135/95
115/75 95/55
10 Butt slapping burpees
10 Hspu 2" deficit/Flat surface/ 1 abmat
10 Gtoh
10 Box jump overs 24/20
4 Dwain complexes / 20 pull-ups/ 20 knees to 90
*2"deficit is 1 abmat with 45# plates on each side
*Dwain complex -1 pull-up 1 chest 2 bar 1 Knee 2 elbow 1 Toe 2 bar equals 1 rep
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