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EMOM for 7mins
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)


4 Rounds
Run 400m
10 DB Thrusters (L)
10 DB Thrusters (R)
15 Burpees

*18min time cap

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