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Skill-work: 

5 X 5 RM weighted Dip 

MOD to Box Assisted or Negatives No bands  

Accessory

12-15 Seated Incline Bicep Curls 

Conditioning: 

For Time:

21-15-12-9-6-3

Bench Press 

Ring Dips 

Back Squat 

RX(155, 105)