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EMOM 20 minutes:

Even: Front Squat 3 reps @ 81%

Odd: L-Pull ups* 3-5 reps

*if you are unable to do a STRICT L, Raise knees and do a strict pull up, or a regular strict pull up


3 rounds

20 seconds (total) L-Sit, either on rings or parallettes.

10 one legged squats alternating (or box progressions)


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