Warm-up/Skill
4 x 5 tire flips
+
3 x 20 jumping air squats (focus on full extension of the hip)
Strength
Back squat
1 x 15 @ 65-70%
2 x 10 @ 70-80%
3 x 5 @ 80-90%
WOD
4 RFT
5- front squats @ 95/65#
10- lateral jumps over the bar
5- pull-ups
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