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Warmup: 10  minutes of

200 meter row

10 ring rows

10 banded triceps pull downs

10 dumbbell concentration curls

10 lateral dumbbell raises 

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Strength: Bench 6x5 

*with 8 ring dips after each set

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WOD: 10 Rounds for Time

1 Rope Climb

2 Shoulder to OH 185/115#

3 Burpee Long Jumps

1 Dumbster Dash

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