Prep
Sleeper stretch- 2 min per side
2x
10 shuttle runs
10 plank + foot tap
10 halting deadlift
Burgner warm up
Strength
Deadlift 5x5 work up to a 5RM
Max Strict pull ups x3
Conditioning
10 min EMOM
1 Hang snatch + 2 OHS
75/115
Recovery
Row 500m at 2:05-2:15 pace
40 GHD sit ups
Bretzle
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