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Warm Up: – AMRAC 8

12 Alt arm DB/KB thrusters @ “medium”

12 KB/DB swings (same weight)

Strength: – Deadlifts 

10 – 10 – 10 – 10

1 Max hold L-sit in between each set

WOD: – 10 – 8 – 6 – 4 – 6 – 8 – 10

HSPU

Ring pushups

Box jumps

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