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Strength

1 rep max front squat:

10 @ bar

6 @ 40%

4 @ 60%

2 @ 80%

1 @ ++

1 @ ++

Accessory 

50-100 banded goodmornings

50-100 GHD sit ups (sub toes to bar)

WOD

10 min EMOM (every min on the min):

Even – 5 thrusters 135/95

Odd – :30 over the bar burpees