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Strength
A. Deadlift :
20 Reps @ 55%
Then
3 x 10 @ 60%
Skill work
Hand Stand Push up x Strict: 4, or Kipping: 8
Rest :30 seconds
Max Box HSPU
Rest 4:00
x 4
Workout
Every 3 minutes x 10
30 Double Unders
15/12 Cals Bike
5 Burpee Box jumps 24/20