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Cardio:
4 Rounds:
30 Seconds: Strict Pull-ups
30 Seconds: Jumping Pull-ups
30 Seconds: Sumo DL High Pull
… then …
3 Minutes:
12 Swings
12 Front Squats
12 Push-Press
… then …
30 Seconds: Rest
1. Deadlift – build to a 1×20 in no more than 15 minutes after the warm-up
… then …
Superset 2, 3 and 4 for the remainder of time:
2. Strict Pull-ups: Sets of 7+
3. Deficit Push-ups: Sets of 12+
4. No-Stop Burpee Tall Box Jumps: Sets of 5
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