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Warm-up

3 Sets:

:30 Push-up Plank
100 Meter Jog
:15 Bar Hang

Strength/Skill

3 Sets:

Rope Climbs OR Rope Pulls From Ground x 3
DB Bench x 8
KB Front Rack Carry x 100 Meters

WOD

10 Minute AMARP:

10 Push Press 95/65
15 Double-Unders
20 Sit-Ups