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Warm Up

Couch

Banded hips

7 min. EMOM

5 goblet squats

5 head cutters

3 burpees

Strength 

Dips and pull ups  

3x10

3 sec. counts on way down

WOD 

For time

30 burpees

50 wall balls

40 head cutters 35/26

30 toes to bar

40 headcutters 35/26

50 wall balls

30 burpees

Post 

60 ring hold leg lifts