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Tuesday the 17th of October.

Strength : 5 rds

5 Bench press

5 Strict Pulls

Handstand hold or walk practice (30 secs)

Every 3 mins

Conditioning : 4 rds for time.

Row 250m or Bike 600m or Ski 250m

18 DB snatch

12 Chesrt2bar/pullup

9 Burpee

12 min CAP



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