Post-Open EMOM – squat & pull
3 rounds as warm-up:
10 alternating single-leg prisoner good mornings
5 table hold to L-sits
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Every :60 for 32:00 (8 sets of each):
1st: 2-3 squat clean singles
2nd: 3-9 unbroken strict pull-ups – band assist as needed
3rd: 2-3 squat clean singles
4th: :45 bike/row/ski @ moderate effort
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5:00-10:00 coach-led mobility