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Part 1:
Front Squat
5-3-1-5-3-1-1-1
Rest 2 Minutes, Then
1 set of max reps at 70-75% of highest weight from above
*About 60-90 seconds between sets
*About 2 minutes between the final 3 sets
Part 2:
8 Minute AMRAP
15 Deficit Push Ups
10 Ring Rows
200 M run