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A. Find your 3 rep max strict press.

B. 3 rounds for time:

Run 400 m

15 chest-to-bar pull-ups (scale if needed)

10 ring dips (scale to ring push-ups or regular push-ups)

20 weighted lunges (2 DBs or KBs, ideally in the 55/35 range for men/women).

C. 3×10-25 GHD sit-ups.