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A. Pistols

• 4×10 with 3 second tempo down

• Hollow rocks 4×10

B. Back Squat

• 10 x 5 @ 60-70% with 5 second pause at the bottom. No bounce!

C. MetCon

• 5 rounds

10 toes to bar

7 Bar muscle ups / CTB pull-ups to

4 Push Press @ 155/105

15 min cap