5 minute flow

Pre-Lift: 

100 jump rope contacts

100 pull aparts

50 back raises

40 face pulls

20 pull ups

20 push ups

20 dislocations

Lift:

Overhead Press 3×5 + 5lbs from last workout

Snatch EMOM  x 15 minutes

Continuous 1 arm carry x 5 each arm

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