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Warmup: 4 Rounds of

30 second static pullup holds

30 seconds box step up and overs

30 seconds jumping jacks

30 seconds wall ball front squats

30 seconds wall ball push presses

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Buy-in: 3x max rep dips

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Strength: Deadlift 6x3

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WOD: 4x3 min AMRAP's ~ with 1 minute break between rounds

5 Pullups

10 Pushups

15 Air Squats

 

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