plyo pushups 5 x 5
ring rows 5 x 8
9 x 3 close grip bench @ 60% + chains
bent over row 3 x 8
forward lever hold practice 5 mins
handstand practice 5 mins
KB complex
TGU + push press + sntach + OH lunge
repeat 5 cycles each hand
rest 2 mins
3 rounds not for time
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