Warm up

3 rounds

20 dead bugs

16 bird dogs

12 Cossack squats

8 lunge and reach

4 total TGU

Strength

Bent over row

5×5

Bent over lateral raises

5×5

Deadlift

5×5

Wod

Amrap 12

10 boxjumps

10 hang cleans

10 pull ups

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