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Skill-work:

Every Minute On the Minute For 12 Minutes Alternating 

10 Ring Dips or Matador Dips 

10 Skull Crushers + 10 Hammer Curls 

Conditioning: 

As Many Rounds As Possible in 12 Minutes                                                                                                                                                                                                                                                                                               

8 T2B 

8 Burpees w/Touch OH 

8 Thrusters 

RX(115/75)