Strength
Deadlift or Back squat
Shoulder press or Weighted pull-ups

WOD
AMRAP in 4 minutes
Mini ‘Fran’
95/65# Thrusters, 15 reps
15 pull-ups
Rest 4 mins
Mini ‘Diane’
225/155# Deadlift, 15 reps
15 HSPU
Rest 4 mins
Mini ‘Elizabeth’
135/95# Squat clean, 15 Reps
15 ring dips
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