Warm-Up / Mobility
- Run 2 River Trail and Back
3 Rounds
- 10 Overhead Press (Dynamic effort - Fast)
- 20 Flutter Kicks (1,2,3,1 ; 1,2,3,2 ; 1,2,3,3, etc)
Skill
- Ring Dips
Strength
- Push Press - Max effort - get one rep max
Met-Con
21-15-9
- Front Squat 95# / 65#
- Burpee Pull-Ups
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