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A. Back squat – 1×20 @ about 68%, up 5-10 lbs from last week. We have one more week (after today) of these, so hang in there. The mental game is key with these, so know that you can indeed do this.

B. 5 rounds for time:

7 front squats (55% of your max front squat)

9 strict pull-ups. (Number can be scaled up or down as needed.

This should be hard and fast, so scale accordingly. Front squats must be cleaned from the floor.

C. 3 max effort sets of scapular push-ups (smooth, controlled, full range of motion).