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Skill

3 RFQ

10 ea. 1-arm Upright DB rows

10 Banded face pulls

10 Banded lat pulls

WOD

4 Rounds

40 Step-ups

400m Run

Rx

24/20"

Vest

INT

24/20"

Scaled

20/16”

2x200m & 2x400m

Swift

14min EMOM

14 Wall balls

14 T2B Attempts