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Warmup: 10!

Ball Slams

Russian Twist with ball

10 meter back pedel

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buy-in: Tabata Situps (8x20 seconds on/10 seconds off)

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Strength: Bench 6!

with 8 Ring Dips after each set

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WOD: 5 Rounds for Time

15 KBS 55/35#

10 Alternating Arm KB Snatches 55/35#

5 HSPU's 

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