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Skill-work:

Endurance Work 

4 X 400 M Sprints 

Rest 90 secs Between Sets 

Conditioning: 

Strict Gymnastics Skillwood 

7  Rounds 

7 Strict Pull-ups 

7 Strict HSPU 

7 Strict T2B 

7 Strict Ring Dips 

Mod the Strict HSPU to Heavy Strict Seated Z Press