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Warmup
2 min jump rope
2 min squat stretch
Empty
6 front rack lunge
6 back rack lunge
1 min partner dead hang
Metcon
5 min on 1 min off x 4rds
7 thrusters 75/45
14 back rack lunge steps
21 double unders
Cooldown
2x 1-6
Strict pull-ups / hs get ups on wall
100 med ball sit-ups 10/8
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