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Strength:

Rx+: Max Unbroken Strict Muscle Ups

Rx: Max Unbroken Strict Chest to Bar Pull Ups

Fx: Max Strict Pull Ups

Conditioning:

4 Rounds

30 Russian Kettlebell Swings (32/24) (Fx: 24/16)
600m Run
Rest 1:00

Core Strength:

5 Rounds
10 Weighted Sit Ups (↑)
10 Russian Twist (Same weight as sit ups)