Warm up
Dynamic
Skill
Healthy Shoulder sets – Instructor Led
WOD
10min EMOM, alternating minutes
Deadlift 60%, 5 reps
Burpee Over Bar, use min 1 test 30 sec of work
REST 5 minutes
9min AMRAP in this rep scheme
3-6-9-12-15…
Thrusters (115/75)
Vsits
After Party
3 sets of 8 bent over rows
each arm, moderate weight
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