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Performance
A1: Bench Press @3011; 5,5,5,5; rest 1 min
A2: Rope Climb (Legless); 4 x 2-3; rest 2-3 minutes

Fitness
A1: DB RDL @3111; 3 x 7-9; rest 30 sec
A2: DB Strict Press @3012; 3 x 6-8; rest 30 sec
A3: DB Step-Up; 3 x 8-10 per leg; rest 30 sec
A4: Bent Over DB Row @3011; 3 x 7-9; rest 30 sec

Conditioning
3 Rounds
10 Deadlifts
10 Burpee Over the Bar
300m Run

A: 205/143
B: 165/113
C: 135/93



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