“It’s for your own good”

 In WODs

Primer: Pull-ups + lunge twist + kettle bell swing (5+10+10) 5 min amrap

Lift: snatch + ohs (1+2)
Start @ 80%

Wod:
5k row

Conjugate lift:
1rm sumo deadlift 2-5min Rey between sets
Box squat: 5rm x5s 1min rest between sets
Seated good mornings 4sx10r + band
Dumbbell back extensions 4sx10r
Core: 4sx10-15r revers crunch
Finisher: seated leg extensions-kettle bell
3sx20r

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