3 sets as warm-up:
5 strict pull-ups or ring rows
15m walking lunges
15/10 calories – increase effort a bit each round

10:00 to build to a heavy thruster double – can be from the rack or the ground
+
AMRAP in 15:00:
19 wall balls
19 calories
*if registered for the Open, use the rower for the calories, otherwise it’s your choice
+
5:00-10:00 coach-led mobility

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