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A. EMOM 15 minutes:
2 x Pause Front Squats @75% *it's ok to build up to 75% during the EMOM. But 75% needs to be on the bar by minute 6.* B. 5 rounds for time: 20 Wall Ball 20 Ab Mat sit ups 20 ring dips C. Finisher (if time permits) Rowing intervals: 500 meter row Rest 90 secs 500 meter row
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