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3 Rounds for Quality:

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7 kettlebell Suitcase Deadlifts

15 Weighted AbMat Situps

7 kettlebell Suitcase Deadlifts

30 seconds Ring Plank Hold

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5 Rounds for Quality: 

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1 Strict Ring Muscle ups

3 Kipping Muscle ups

5 Strict Ring Dips 

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Row 5000m with rate changes every 1000m

22-24-26-24-22

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