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Strength
A. Push Press: Build to a 5 Rep Max; Tempo 3201
Then
3 x 5 @ 90% Tempo 3201
Skill Work
-Strict Pull Up Max Reps
then
5 x 50% of Reps
-Strict Ring Dips: Find Max Reps
Then
then
5 x 50% of Reps
Workout
12 Seconds Bike @ 100%
2:00 Rest x 14