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Warm-up
Overhead squat practice with dowel 10 min,
Then
3 rds:
Triple jump (60/75/90%),
5 regular kipping pullups,
5 reach and rolls
Skill
Alternating on the minute
3 Squat snatch
3-5 Muscle ups or progression
WOD
Row/Push-ups/Strict Pull-ups:
500/25/10,
400/20/8,
300/15/6,
200/10/4,
100/5/2

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