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Skillwork.

Bench Isolated Row

5×10 

Heavy. 

Then

Rings Rows 

5×12 

Conditioning. 

4 rounds for time 

12 Underhand Pull Ups (Chin Ups)

12 Renegade Rows (35/20)

12 KB swings (53/35)

12 Knees to Bar 

100m Ski Erg