Warm up x's 20
Samson stretch
Caterpillar
Shoulder ROM
Push ups
Sit ups
Air squats
Run 400
PC WOD
3 rounds for time of:
50m weighted lunges (30/20lbs)
10 burpee box jumps (24/20)
12 T2B
15 ring dips
Skill: GOAT work for 10 mins
Strength: weighted pull ups
3-3-3-3-3
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