Warm up
3 rds
10 deck squats
20 dead bugs
30 cross jacks

Then
5 minute dead bug hold

Strength
5×5
Strict chin up/ring row
5×5
Good morning
5×15
Band pull apart

Eephus

For time
50 squats
50 bent over row
40 squats
40 bent over rows
30 squats
30 bent over rows

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