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Warm Up

Hip openers and hamstrings
5 mins on machine
5 mins of alternating plank for one minute and squat hold for one minute

Skill

Pick a machine and a friend
Partner 1 : 500m
P2 : 500m
then 400m, 300m, 200m, 100m

WOD

3 rounds
10 deadlifts @ 115% body weight
25 box jumps 24/20

Post

Roll it out