“Welcome mat”

 In WODs

Primer: OHS + good morning + side plank crunch
(10slow+10+10each side) x3r

Lift: power snatch cycling
5sx7rm start @ 95/65 work to heavy

Wod:
50/25 Pull-ups (tape your hands
60/30 Sit ups
70/35 squats
20 Dl at 225/155-155/105
2rft

Conjugate:
-Bench press 1rm
Drop set 3sx5r (on feel)
-Strict pull-ups 5sx5r (+wt)
-Close grip bench 5sx7r
-Rig guided skull crushers 4sx10r

Finisher:50 strict k-bell press each arm x2s
Core: 200 Russian twists

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