Strength
1a. 4x10/10 Front rack BB lunges
-rest 1 min-
1b. 4x15 Band pull a parts with 3 sec hold at finish
-rest 1 min-

WOD
20 Jump squats 45/33#
15 Burpees 
10 Ring dips
30 Sit ups
10 Ring dips
15 Burpees
20 Jump squats

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