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Skill-work:

Every Minute On The Minute For 12 Minutes Alternating 

Odd Minutes- 5 Bar Muscle Ups or 7 Jumping or Banded 

Even Minutes- 5 10 M Shuttle Sprints ( With Touches)

**MOD to CRB Pull-ups 

Conditioning: 

21-15-9-6-3

Push Jerk 

T2B

Front Squats (135/95)