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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