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Warm-Up

2 Minute Bike or Row

3 Sets:

10 Ring rows
10 Sampson lunges
5 Bottoms up KB press/arm
20 Banded pull-aparts

Strength/Skill

Push press

5-5-5-5 @75%

WOD

4 sets for max reps:

:30 Burpees over the bar
:30 Rest
:30 Hang power snatch 95/65
:30 Rest
:30 Strict supine pull-ups
:30 Rest