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Friyahhhh 10012021

Warmup

Tabata

Vsnaps

Back ext.


Strength

OH squats

5-4-3-2-1


Wod

21-15-9

Oh squats 135/95

Ctb pull-ups


level 2

oh squats 95/65

pull-ups


Rest 5 min


20 ring muscle ups/bar / low ring progression


Accessories

3 rds

5-10 strict pull-ups

12 Zpress

15 lat push downs

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