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Strength

Sumo deadlift

3-3-3-3-3

METCON

3 rounds for time:

1 rope climb
15 sumo deadlift high pulls 95/65
15 overhead squats 95/65

Rx+ Legless rope climbs and 115/85 on the bar

Note: Increase by 1 rope climb each round (Round 1 = 1 rope climb, round 2 = 2 rope climbs, round 3 = 3 rope climbs)

Maintenance/ Mobility

Pancake stretch 2min

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