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Warm-up & Mobility: 15 Minutes Skill: 15 minutes to work on rope climbs (or if you already have them, use this time to work on another goat: HSPU, double-unders, muscle-ups etc.) [...]

Warm-up & Mobility: 15 Minutes Strength: Overhead Squat – work to a heavy double** Conditioning: “Nancy” 5 rounds for time of – 400m Run 15 OHS** (95/65lb) **or [...]