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Strength 

Front squat-find a new 1rm

WOD 

8 min AMRAP

9 thrusters 135/95

9 burpees 

9 C2B pull-ups 

Rest to recovery 

8 min AMRAP 

15 OH plate lunges 45/25 

15 T2B

AP=

4 muscle ups EMOTM for 10min

4x50 abmat sit-ups 

Tabata planks