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Warmup 

500m row

Push-up complex 

Squat therapy 

Good mornings 

30 GHD sit-ups 

Skill 

20 mins to complete 

4 rds

12 strict pull-ups 

12 ring dips 

10 bench press 135/95

:30 sec L-sit hold 

WOD

6 min amrap 

20 double unders 

15 Russian kb swings 

10 goblet squats 

Rest 2 minutes 

20 double unders 

15 sdhp

10 goblet squats