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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:
Sprint 100 meters
8 power cleans (155/100)
12 wall balls (20/14)
8 rope grip pull ups
AMRAP 20 minutes
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