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Shinobi
Warm Up WOD
DBL KB Front Squat @23×1
5-5-5-5
ALT Pullups
Bench Press
5×5 @75%
5 Rounds
5 Power Clean
5 Push Jerk
5 Power Clean
Fitness
Warm Up WOD
DBL KB Front Squat 4 x 8-10
ALT Ring Rows
Bench Press
4 x8-10 (increase wt)
4 Rounds
10 Kettlebell Swings
10 Push Press
10 Jump Squats
Kevin Pullup