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Warm-Up
2 Rounds:
Pec stretch with dowel x5,
Internal rotation stretch with band x30s,
KB clean and press x10/side
WOD
A.Bench Press 1RM
B.Dead-lift 6×1 on 30s @80-90% of 1RM
C.5 Rounds of 10/8/6/4/2: Sandbag run to road and back, squat with sandbag

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September 29, 2023

Skill: Ring muscle-ups EMOM x6: 1-5 ring muscle-ups or progression For time:50 double-unders40 alternating weighted box step-ups30 push-ups50 double-unders20 alternating weighted box step-ups15 push-ups50 double-unders10

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