Warm up
3 rds
15 band pull aparts
30 second supinated hang
15 sa hp each arm
5 calorie row

Then
3 rds
3 calories
2 toes to bar
1 burpee pike jump

Workout
4 rft
30 calories
20 toes to bar
10 burpee pike jump

Post workout
12 minutes work to a heavy hang clean for the day

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