10-18-12

Warmup (Samson/Top Down/ 500m Row/ 25 each of Squats/ Pushups/ Ring Rows or Pull-ups)

Skill: Pistol Squats (10 min)/ Sumo Deadlift High Pulls (10 min)

Strength: Overhead Squat (15 min to gain 1RM)

WOD: 20 min. AMRAP

25 Sit-ups

21 Push Press (75/55)

400 m run

Static Cool Down

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