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ATHLETE

A. 15-20 min to find a 1RM Push Press

B. “Blade Runner”
Every 2:00 for 20 min (10 rounds):
3 Ring Muscle-Ups*
5 Deadlifts (275/185)(225/155)(185/135)
7 Handstand Pushups (or Strict Press or Regular pushups)
*Sub Burpee Pullups or 3-6 Pull-ups/Ring Rows + 3-6 Dips

COMPETITOR

*Extra Work
3×8 Front Squats
3×8 Bench Press