GPP

S w/u

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10x dislocates + 10x banded pull aparts + 10x pallof press

3 rds

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(5-1-5) pull up ladder

*10 push up after each rung

Rest as needed

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Warm up TGU

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6x TGU 20/35# + 1 Min plank

5 rounds

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6 min AMRAP

+2x G2S + 30m bear hug carr