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Warmup 500m Row Squat Therapy 4 Dive Bombers 15 Chin ups Foam Roll Skill Every 2 min for 5 rounds 12 Deadlifts (185/135) 50 Double-unders WOD

400m run 

21-15-9

Goblet squats 2/1-5

Box jump overs 

400m run 

21-15-9

Kb SDHP

No push-up burpee bj over