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Strength 

EMOTM 10min

3 bench press @ 75%

 

10 min clock

5 min ladder 

Hang clean 135/95

Bench press 135/95

1,1,2,2,3,3,4,4....

5min ladder 

Pull-ups 

Push-ups 

1,1,2,2,3,3,4,4.....