Warm up
10 PVC Pass through
10 PVC ATW
then 3 rds not for time
10 KTE
10 dips
:30 handstand hold
10 banded internal and external rotation (ea side)
Strength
5 sets of 5 back squats (heaviest possible for each set)
5 sets of 5 push press (heaviest possible for each set)
WOD
3 RFT
Run 400m
5 Pull ups
10 push ups
15 air squats
20 abmat sit ups
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