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Warmup: 3 Rounds of

10 weighted supermans

2 forward rolls

10 banded pull aparts

50 meter high knees

50 meter back petal

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Strength: Bench 5x5 with 8 Dips after each set

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WOD: For Time

1000 meter row then,

5 Rounds of:

2 Rope climbs

20 KBS 55/35#

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