a1) 3x3 push press
a2) 3x1 3-position pause clean pull
b) 6x1 hi-hang clean and jerk
c) 3 rounds
30 second l-sit hold
20 pull ups
10 thrusters 135/95
d) 20-16-12-8-4 (for quality)
GHD sit ups
push ups (hands on dumbbells)
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