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Warm Up

400m run/row
Banded shoulders
2x
20 good mornings w/PVC
20 thrusters
20 trunk twists
20 hop overs

Strength

5x3 snatch deadlift - snatch pull

WOD

3 rounds for time
400 m
10 pull ups
20 KB swings 53/35

Post

6 mins. abs - coach's choice