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Warmup: 12 minutes of

30 jump ropes

20 mountain climbers

10 seated dumbell presses

6 bent over dumbell flies

+++++++++++++++++++++++

Buy-in: Ring Dips 4x8

+++++++++++++++++++++++

Strength: Bench 7! back up to 3 ~ Increase loads Cannot remove weight!

+++++++++++++++++++++++

WOD: 5 Rounds for time

Run around the building

10 Deadlifts 225/115#

12 T2B

+++++++++++++++++++++++

Sellout: 6 min AMRAP

1 MU + 1 HSPU

2 MU = 2 HSPU.... Until time is called

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Endurance: Meet at ECC @ 6 am

10 Rounds for time:

300 meter row

12 box jumps and overs

2 weighted suicides 

24 DU's

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