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WARMUP:

Tabata

Hanging L-sit

MOBILITY:

Pistol of doom 15, 15

Thoracic extensions 15

Groin Terror 10,10,10

MOTOR CONTROL:

EMOM pick a number of bar muscle ups or chest to bar pullups

WOD:

3 Rounds for time

10 Overhead Squats 60/40kg

50 Double unders

VIDEO: