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Strength 

10 min EMOTM

3 hang power cleans - Go Heavy

WOD (Use the MASK)

8 min AMRAP 

Row 250m row

20 ring dips 

30 dubs 

Rest 1min 

8 min AMRAP

10 GI janes 

20 ball slams 

Mid-line 

4x15 GHD sit-ups

Weighted tabata planks