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Warm up:
Run or row 500 meters
Then, 3 rounds of:
10 shoulder stretch with pvc pipe
10 supine ring pull ups
10 abmat sit ups
10 back extensions
10 squats
Strength:
Power cleans or squat cleans 5x5
WOD:
5 hang power cleans (135/55)
7 tire flips
9 burpees
50 meter sled drag (180/135)
5 rounds for time.
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