Warm Up
10 pull aparts
10 banded good mornings
10 squat jumps
5 pull aparts
5 banded good mornings
5 squat jumps
silent warm up
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Barbell Cycling
5 hang power cleans emom x 10
scale up to power cleans
WOD
Every :30sec for 20mins 1 x:
muscle up
or
pull up + push up
or
ring row + push up
