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Warm up and
7 Minute Clock
Max Strict Pull-ups or Chin ups
*Every time you come of the bar, complete
10 Barbell Upright Rows*
Rest 3 minutes
7 Minute Clock
Max Hollow Hold
*Every time you break complete
10 Medball Slams*
Rest 3 minutes
7 Minute Clock
800m Run
Max Cal Row