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Warmup: 3 Rounds of

1 dumpster dash

10 OLY bar Over-head walking lung steps

20 ab mat situps

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Buy-in/Skill Work: Ring Muscle Up Progressions

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Strength: Back Squat 1x10, 3x6, 3x3

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WOD: 2 Rounds for Time

800 meter run

50 jumping lunges holding med ball 20/14#

50 med ball cleans

 

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