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Posted bycfupheavalPosted inUncategorized

A. Ring dips

• banded or regular “conga line”

2-4-6-8-10-12-14

B. Deadlift

• take 16 min to complete the following reps at increasing weight… don’t add or subtract sets and go every two minutes

7-7-5-5-3-3-1-1

C. MetCon

8 min AMRAP

*100m walking lunge with DB buyin

12 DB Snatch @50/35

8 Pistols/goblet Squats

4 strict Pull-ups