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A) 3 sets of max effort chin ups <5 reps so add weight where neededRest 60s

B) Level 1: DB bench press 4 x 8-12 rest 60s

Level 2: Bench press 6 x 3-5 rest 90 - 120s

C) 12-9-6 for form: [strict] handstand pushups Bent over rows bw/75%bw

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