GPP

S w/u

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20x banded dislocates + banded pull aparts

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Single arm KB Complex

10x Swing + 8x snatch + 6x clean & press + 4x windmill + 2x TGU

2 rounds each arm

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W2H Strict Press

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10x SP @ 70% + 3 min row/ski/bike + 1 min rest + 15x SP @ 60% + 2min row/ski/bike + 1 min rest + 20x SP @ 50% + 1 min row/ski/bike

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3x10 LDBR

3x10 DB Curl

3x10 Bench Dip

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100x tri push down

100x face pull