STRENGTH
14 min EMOM of:
Even minutes- 4 Front Squat AHAP ~75-80% of 1RM
Odd minutes- 8 deadlifts (same bar)

10 Min Shoulder Mobility

CFO 14.4 or 
12 min AMRAP of:
250 m row
15 GHD sit ups
5 Kettle bell Swings (75/55)

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