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Cardio Primer: 6RFP
200m sprint
5 Deficit HSPU
(Rest 1min)

Lift: 12 min To est.
2RM Thruster

Wod:
2 rounds:
21 thrusters
21 pull-ups
Rest 3 min
2 rounds
15 thrusters
15 pull-ups
Rest 90sec

Core buy out:
Palof Hold
3sx1:00 min each side

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