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STRENGTH BACK SQUAT 3 REP @70%, 3 REP @80%, 3+ REP @90% REST 2/3 MIN BETWEEN SETS METCON 3 ROUNDS FOR TIME RX: 10 PULL UP 20 OVERHEAD SQUAT 50/35Kg INTERMEDIATE: 10 BANDED PULL UP 20 OVERHEAD SQUAT 40/25Kg BEGINNER: 10 RING ROW 20 OVERHEAD SQUAT by feel CAP TIME 10
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