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A. 10 minutes of windmill and bent press (video1video2) practice. Work up to a heavy-ish weight in the bent press.

B. 20 minute AMRAP of:

60 double-unders

3 laps heavy suitcase carry

60 single skips

3 laps front rack KB carry (single KB).

Use the same KB if possible, or use a lighter weight for the front rack carries.