PUll ups – weighted or with a partner holding ankles – 4 x 3 – weighted 3 x 4

3 x 1 minute planks – front/side/side

4 rounds for time:

20 KB swings

10 backrack lunge 95/65 – use only the racks in the crossfit area as much as possible

20 pull ups – kipping or banded

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