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Warm Up 

Pass throughs and banded hamstrings

3 rounds

30 jumping jacks

20 air squats

10 push ups

5 burpees

Strength 

Deadlift

5x5 @ 70% 

WOD 

100 KB swings 53/35

100 sit ups

100 wall balls 20/14

Post 

3x25 ring hold leg lifts