In CrossFit

20 total Scapular Wall Slides
15/side HK KB Press
10/arm (2sec pause in bottom) Front Rack Squats w/ KB
*use same KB as above. hold KB in one arm front rack for 10 reps, then switch.

Partner Double Jackie
60 Pull-ups
100 Thrusters (45, 35)
2000m Row
*Partners split work as needed.
*20min Cap

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