Warm Up:

400m run or 500m row

-Then-

3 rounds of:
8 - R leg RDL with light kettlebell
8 - L leg RDL with light kettlebell
8 - Alternating side lunges
8 - goblet squats

Strength:

Front Squat
3 x 10 @ 75% 

WOD:

4 Rounds for Time:
10 Shoulders to Overhead 135/95
12 CTB Pull-Ups
10 Cal Row

15 minute CAP

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