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Warm-up

Three sets of:
Turkish Get-Ups x 2 reps each arm
Rest 45 seconds
Kettlebell Swings x 15-20 reps
Rest 45 seconds
Max Time L-Sit

Strength

In eight sets or less, build to a heavy Bench Press

W.O.D.

7 minute AMRAP of:

12 Pullups
12 Pistols-6 each leg
12 HR Pushups

Mobility