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Take the first step toward achieving your goals.
A. Skill: 
20min to 1RM Back Squat
B. MWOD:
Bracing Sequence
C. WOD:
3min AMRAP –
5 C2B Pull-Ups
5 Ring Dips
-then-
6min AMRAP –
30 Double Unders
12 Burpees
-then-
3min AMRAP –
5 C2B Pull-Ups
5 Ring Dips
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