Flexiblity = Strength

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Dynamic movement prep 
Group warm up 
Muscle up practice
Swings
Turnovers
Wod 
42-30-18 reps for time of:
(Scaling option 24-18-12 reps)
20-lb. wall-ball shots
75-lb. sumo deadlift high pulls
20-inch box jumps
75-lb. push presses
Row (calories)
MAD Mobi
Roll calves
Shoulder bully
Pigeon
Press ups
Hamstrings

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