GPP

S w/u

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20x dislocates

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5x inchworm w/ 2x push up + 10x banded pull aparts + 10x banded pallof press each side

3-4 rds

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W2H 2-board BP or Dead Stop BP

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3x BP @ 70% of W2H + 6x heavy alt single arm snatches (3 each)

3 rds; 2-3 min rest

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4x8 single arm Row

4x10 bench dips or dips

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100x face pull

100x tri push down