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06/19/2012

Strength Press, deload 2 warm-up sets 3×5 @ 75% last weeks weight Conditioning 5 Rounds, each for time 6/10 Pull-Ups 10 Dumbbell Thrusters Rest 1 minute Each rounds should be FAST. Scale the pull-ups to 6 reps to allow for unbroken reps, if 10 is too much. Accessory Work