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Skill Lat foam roll T-spine foam roll 30 Banded shoulder rolls 30 Banded pull-a-parts 30 Banded face pulls WOD 40-30-20-10 Hang muscle snatch Back squats Push press Rx 45/33 INT 33/15 Scaled 15/0 Swift 6 Rounds 20 RKBS 10 Push-ups @ AHAP