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Warm-Up

2 Minute Bike or Row

3 Sets:

10 Palloff press/side
10 Ring rows
10 Halo squats

Strength/Skill

4 Sets:

Barbell row x 4 reps
DB Bench press x 8 reps

WOD

EMOM for 20 Minutes:

Minute 1|Toes-to-bar x 6-8 reps
Minute 2|Wall balls x 10-12 reps 20/14