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A) 5x5 speed squats 5110, 5 down hold for one, drive up as hard as you can, B) Pull ups and or muscle up practice 10mins

C) 1min on, 1min off you go/ I go 5 rounds (10min running clock)

10 sec of mountain climbers, 10 sec of Squat thrusters, 10 sec of mountain climbers, 30sec as many double unders as possible.

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