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Cardio Primer: 5r
200m sprint
10 kettle bell swings
1 min rest

Lift: 12 min To est.
1rm Thruster

Wod:
1 rounds:
21 thrusters
21 pull-ups
Rest 2 min rest
2 rounds (1:00min rest between sets
15 thrusters
15 pull-ups
1 round
9 thrusters
9 pull-ups

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

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