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Warm up: 10 Hip Bridges, 10 Good Mornings, 10 Bent Over Rows, 10 Sit ups
1 . Every 3 Minutes for 5 Sets (15 Minutes):
4 Deadlifts *Increase weight as you go
12 / 9 Calorie Bike
2 . For Time:
12, 10, 8, 6, 4, 2
Strict Press
Bar Muscle up (Most People should Do half the reps)
Handstand Push ups
Glute Ham Sit up
CrossFit Havoc 