Warm up:
Warmy+
3×3 strict press – in between sets 20 jumping jacks.
Xfit WOD;
5 rounds for time;
20 Pull-ups (sub with KB swings 53/35 or push press 95/65)
30 Push-ups,
40 Sit-ups,
50 Squats
Pull up work;
5×5 take 5 secs to drop before pulling back up on each rep.
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