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A) Half Widow Maker with 3 second tempo hold after each rep.

10 reps going heaviest possible with a 3 second pause at the bottom of each rep which the spotter will count, use bounce to get out, rest at the top as needed.

B) 3 Rounds of 4mins on 1 off AMRAP:

200m Run, 10 Thrusters 40/30kg, 20 lateral hops