Prep
Light roll of glutes and hammy's-5min
8 Min AMRAP
6 Diamond push ups
8 WBS
10 Double unders
Strength
3x5 Deficit teddy bear stand to HSPU
Conditioning
10 RFT
3 Thruster 95/135
30 doubles
300m row
Recovery
Tricep smash
Banded shoulder stretch 2 min per side
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