Wod 4/11

Accumulate 1:30 min deadhang during the warm up/skill Skill 2 rounds of 10 scapula push ups 10 banded pull apart 10 lunges 10 cat cow
Then
10 min EMOM 4 Dumbbell squat clean 2*16/2*8kg BG: Goblet squat 16/8kg 2 wall handstand
Metcon Row 500 m as fast as possible Rest 2 mins 1 round of Cindy 5 pull ups 10 push ups 15 Air squats Rest 1min repeat this 5 rounds

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