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Warm-up
A. 1000m row
B1. Hanging shoulder retraction 2×8,
B2.  Double kb swing 2×8,
B3. Goblet squat 2×8
WOD
60s on 30s off:
Pull-ups,
Step-down box jumps,
KB Swings,
Burpees,
Wall-balls,
Row for cal
Rest 10 min x2 sets

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