Warm up

5 minute full body flow

3 rounds

20 sky reaches total

10 pistols/assistols/30 air squats

10 ring rows

10 face pulls

Strength

Front squat

Emotm 20

0-5 5 reps

6-10 3 reps

11-15 2 reps

16-19 1 rep

WOD

Amrap 11

30 wallballs

20 pull ups

10 thrusters

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