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Warmup: 120 minutes of

100 banded pull aparts

200 banded monster walks

200 banded monster side steps - alternating sides

100 reverse hypers

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Strength: Front Squat 5x3 (moderate weight)

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WOD: 21-15-9 of

Front Squats 135/95#

Ring Rows

2xDouble-Unders

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Sellout: 10x100 meter row sprints on the 2 minute

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