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Strength:

Overhead squat

6 reps @ 60%

4 @ 65%

2 @ 70%

6 @ 65%

4 @ 70%

2 @ 75%

1 @ 80%

1 @ 80%

For quality

Conditioning:

18 GHD Sit-ups

8 Strict handstand push-ups

5 Rounds for time

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