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A. Front squat – 8×3 @ 70%.

B. Pull-up strength – 2 max effort sets for reps each of the following variations: narrow grip, wide grip, chin-up grip (supinated).

C. For reps: 2 minutes of burpees. This should be an all-out sprint, so warm up well.

D. Mobility. Pick some area and do some work on it.