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Warm up: 10 minutes

10 push up to down dog

Bear crawl up/back

10/10 dynamic iron cross

Spider crawl

10/10 squat with twist and reach

Skill/Strength: Skin the cat

Practice the pieces of this

Movement. Slow them down

And show control before

Adding reps.

Workout: 

16 rounds

4 pull ups

4 burpees

T1: modify movements or

Rep scheme as needed

T2: as written

T3: chest to bar pull ups