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Skill

12min AMQRAP

12 DB BP

15 DB Reverse flies

15 Banded back extensions

WOD

4 RFT

100m Sled push

50m Lunges

50m Jog

Rx

Empty Sled

INT

3 rounds

Scaled

2 rounds

Swift

150/120 Cal bike for time

*Every 90sec stop and perform 10 Push-ups