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What’s a pull-up?

Strength: pull-ups

5 sets max strict pull-ups


Met Con: (outside) 4rds

400m run

10 push-ups

10 DB snatches (per side)

10 DB rows (double DBs)

1 min plank


Warmup: 400m run

Then 3rds

10 dislocates

10 scrap retractions

10 kips


Mobility: child, spidey, Samson, chest

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