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.Warm up
posted at the gym
Strength
Get 90% of your 1RM and use it for the % below
Front Sq 1×3@70 & @80%, 1xME90% 12min
Push Press 5RM
then
1×5@95&90%
WOD
5 RFT
7 KB thruster 24/16
2 rope climb / 10 ring row
15 box jump 24/20
Core 4:00 Arch rock 20:10
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