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Workout 6.9.21

Warmup
Warmup your front squat to workout weight, then hit: 

3 sets of: 
3 strict knees to elbows
3 hip to bar kips
3 bmu or jumping bmu

Then do: 
1 round 
2 front squats at workout weight
2 bmu/jumping bmu
7/4 cal row, HARD.

Then rest up and hit the workout. 
Workout
5 Rounds on the 5:00 start
5 front squats 135/95
5 bar muscle ups/jumping bmu
15/12 cal row

Rx+ 
185/135
Cooldown
3 rounds of 
1:00 shoulder mob of choice (rec: flossing or pec smashing)
10 db shoulder ext rotations/side
:30 90/90 breathing

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