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- Warm up
10 Cuban Press + OHS with Bar
10 Knee Pulls + Quad Pulls
250 M Row
10 Band Pull Aparts
:30 Second HS Holds
2 Rounds
Snatch-
Build to 75%
then
EMOM x 10 : 3 Reps
Workout
3 rounds for time of: Row 250 meters 30/20-lb. dumbbell thrusters, 21 reps 12 chest-to-bar pull-ups