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Warm Up

Pass throughs
2x
20 hip bridges
10 KB swings - light
5 handstand kick ups

Strength

Muscle up accessory work
3x5
Ring rows
Shoot throughs
Ring dips

WOD

3 rounds for time
100 double unders
20 deadlifts 95/65
20 hang cleans
20 push press

Post

Forearm stretches/smash on KB