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Friday the 6th of August

Strength : Deadlift


Every 3 mins


8 @ 50%

6 @ 60%

4 @ 70%

3 @ 75%

2 @ 80%

2 @85-90%


Conditioning : 3rds


20 Swings Russian

10 HSPU or Push ups

5 Strict Pull ups

Run 200m


* Time Cap 9 mins