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A. Back squat – 6×3@78%.

B. 3 rounds, not for time:

5 DB or KB press (standing) per arm – heaviest weight possible. Focus on abdominal bracing and a solid shoulder position.

Max effort strict pull-ups + slow negative on last rep

25 GHD situps – If you are new, do 10 reps per round (MAX!) or even less. If you have done them before, but not sets of 25, increase by 5 reps from the last time you did them.