190322 - FYF Open 19.5 (Last one!)

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WARM UP -
3 Rounds
100m Run/Row/Ski
10 Lunging PVC Pass Thrus
10 Squats
3 strict pull-ups or 6 ring rows

MOBILIZE -
Sampson Stretch
Prayer Stretch

COACH PREP -
w/ EB
3 Deadlifts
3 Muscle Clean
3 Front Squat
3 Thruster

Kip Swings and set up jumping pull-up bars
Chest to Bar Pull-Ups

WOD -
For Time (20 min. Cap)
33 - 27 - 21 - 15 - 9
Thrusters 95/65
Chest to Bar Pull-Ups

Scaling:
33 - 27 - 21 - 15 - 9
Thrusters 65/45
Jumping Pull-Ups

WOD for SATURDAY PEEPS -
8 - 6 - 4
Thrusters (Increasing in Weight)
Pull-Up (Version that you’ll be doing)
2 minutes of mobilizing (BB Roll Ankles/Peanut Spine Roll/Lacrosse Ball Hell)