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Warm up:
Run or row 500 meters
Then, 3 rounds of:
10 shoulder stretch with pvc pipe
10 push ups
10 GHD sit ups
10 good mornings
10 squats
Strength:
Bench press 5-5-3-3-3
Then: 30 dips
WOD:
Row 250 meters
14 kettle bell swings (53/35)
11 toes to bar
8 bench press (185/135)
5 L pull ups
AMRAP 20 minutes
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