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Warm-up

2:00 Bike, row, ski

3 Sets:

:15 Bar hang
20 Banded pull-aparts
20 Mountain climbers
:15 Jump rope

Strength/Skill

5 Sets:

4 Bench press
Weighted strict pull-ups x max reps

WOD

12 Minute AMRAP:

20 Russian KBS 70/53
10 V-ups
20 Double-unders