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Warm Up

1km Run
5 min joint mobility
Ladder Drill 1,2,3,4,5,4,3,2,1 reps of:

• Overhead squats
• Chest-to-floor push ups
• Sit ups
• Back ext
• Pull ups

Max Effort

Pistols 5,5,5,3,3,3 (per leg)

WOD

21/15/9/ reps

• Overhead Squat (M 95/W 45)
• Burpees