Warm up
400m run/ 500m row
10 Press-PVC
10 Push ups
20 Air squats
20 Walking lunges
10 OHS
MOBILITY
WOD
Press- find 5 Rep max
Post WOD- not for time
30 Ring dips
30 Ring rows
Beginners WOD
Skill- Kipping technique
10 Minute AMRAP
10 Jump over barbells
5 Press
10 Barbell rows with press weight
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