Movement Warm-up Set 

3 x Sets NFT

10 x Kettlebell Snatches (5/5) 

10 x Wallballs 

10 x Strict Pull-ups 

A.  Pull-up Progressions  

B.  With a Partner Alternate rounds:  

6 Rounds AFAP: 

400M Row 

21 x Thrusters @ 65lb/45lb 

15 x Pull-ups   

C.  3 x 15 GHD sit-ups 

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