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Friday 21st

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Warm up
Shoulder warm up

Strength: 15min (upper Pulling intensity)
L1 – Ecc Chin up 5×3
L2 – 5rm Chin up

WOD

for time-
20 dead lifts
20 bar hop burpee
20 pc
20 pull ups
20 s2oh
20 bar hop burpee
200 m run between each movement
weight is 60/40 on the bar