Prep
5 min focused mobility
Coach's choice dynamic
10!
Shuttle runs
Mountain climbers
Strength
Max unbroken muscle ups
Max unbroken chest to bar pull ups
Conditioning
In 10 min find a 1RM Thruster
Then;
7 min AMRAP Thruster at 85% of above
Recovery
Row 500m at an easy pace
25 baned air squats
Alexander shoulder stretch against wall
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