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Warmup: 12 minutes of

30 meter farmers carry

2 minutes of squat therapy

30 second L-Sit holds

12 reverse hypers

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Strength: OTM x 12 minutes

5 Push Press

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WOD: 7! of

HSPU’s (strict)

Pullups (strict)

with a Dumpster Dash after every set

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Endurance: Meet at ECC @ 6 am

6 Rounds for Time

500 meter row

20 Burpees

30 DU’s

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