Warm-up:
200m run then 3rds of:
10 Glute Bridge @ 1114
8 OH Plate Step-ups

Strength:
Every 3min for 15min
Front Squat
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WOD:
3rds (15min total)
60sec Row for Cal
15sec Rest
60sec Push-up or Ring Push-up or Strict HSPU
15sec Rest
60sec Ball Slam (25/15)
90sec Rest