WARM UP
Stick pass through
Push up
Wall squat
1 leg hip hinge
Foam roll hip flexor
BUY IN
Take 10 min to find 3RM (unbroken) Thruster
*record your weight on a board
WOD
4RFT
5 Squat Clean 185/125
8 V-up situps
11 Burpees
CASH OUT
Work to achieve 30 DU
MOBILITY
Banded H/S and Lats against wall
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