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11/3/22

Warm up

1 mile run

3 rounds

15 second L sit

15 sec active hang

5 single arm kb cleans


Grinder

AMPRAP15

1/4 mile run

3 stone over shoulder

6 strict toes 2 bar

9 strict ring dips


Strength

Back squat-build a heavy 2

Then

3 rounds

1 back squat

10 pull overs

20 push ups


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