Mobility
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50 broomstick Shoulder pass through

25 Over head squat WITH 20kg
BARBELL

Laccrosse ball routine:

Atarim

3xmax

1arm chinups/archer/strict chinups/negatives/supine row (by ability)

Use difficulty that allows 3-5 reps
then

Metcon:
1200m run
40 situps
40 airsquat
40 pushups
800m run

Dizingoff

Strength:
3xmax

1arm chinups/archer/strict chinups/negatives/supine row (by ability)

use difficulty that allows 3-5 reps
then

Metcon:

100KBS for time

EMOM 3 BMU/C2B

Post your results to the Whiteboard.