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Thursday

Warm up 

Coach Led 

Strength / Skill 

Back Squats 

3-3-3 @ 70% at 5 second eccentric 

Workout of the day 

Buy in 40 pull ups 

Then...

3 rounds for time of 

7 Dead lifts 225/135#

7 burpees over the bar (BOBs)

7 KB swings 53/35#

For time