Strength

In a 15 min window

Deadlift 5RM for the day

Double overhand grip, hook grip allowed

Then 

Chinese plank

3 rounds

1:15 work

2:00 rest

 

WOD 

3 rounds  

15 front squats 135/95

12 toes to bar

9 box jump overs 24/20

 

Comp HW 

Tabata hanging L sit

 

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