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Strength
EMOM for 4mins 
5 Strict pull ups or
3 Pull ups negatives or 
5 Ring rows +10 DB bent over rows or
2 Strict Muscle ups 
(Choose one of the above which is the most challenging)


WOD
12min AMRAP
10 Power cleans 135/95
10 Front squats 135/95
Run 200m





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