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A. Dead-lift vs. bands 2×5
B. Bench press 6×6 – +5-10lbs from last week
C. 3 Sets: 5 Muscle ups, 10 Toes to bar, 20 Heavy KB swings, rest 2-3 min
D. 3 sets: 10 Chest to bar, 15 HSPU, 20 Pistols rest 2-3 min

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8 sets, every 1:30: 3 push press, start @7-8/10, add 0-10lbs per set 4 sets, heavy across: 6-8 ring dips 12 heavy dumbbell pull-overs 90-seconds

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20 minutes, for quality: 30 seconds hollow hold 30 seconds reverse plank hold 10-20 seconds top of ring dip hold 10-20 seconds bottom of ring

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EMOM x6: 2 drop snatch or snatch balance 2 tall snatch or dip snatch + 6 minutes to build to a heavy set for the

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