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A) Level 1:Seated DB press 5 x 6-8

Level 2: Push press 5-5-3-3

B) In a 20 minute window: Complete 5 rounds of: 6 [strict] chin ups 8 dips (on rings or boxes - scale to pushups if needed) Then, in the remaining time, climb the ladders AFAP: 3, 6, 9, 12, 15, 18 etc. DB hang clusters 20/15kg Run 100m between rounds

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