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Strength
A. Strict Press: Build to a 3 Rep Max; Tempo 3201
Then
3 x 3 @ 90% Tempo 3201
Skill Work
1-2-3-4-5-6-7-8-9-10-11-12.....
Strict Pull Up
Strict HSPU
6 minute AMRAP
Workout
12 Seconds Bike @ 100%
2:00 Rest x 10