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If you haven't already done it please CLICK HERE to be involved in the open social comp

Every week your score from the work out will go towards your teams overall score with a winning team at the end of the open

Warm up 
Back squats 5 @ 40%
5 @ 50% 
5 @ 60% 
after each set 10 banded squats
10 banded glute bridge 
Back Squat 
3 x 5 @80% 1RM
build on last weeks HSPU 
for time 
40 box jumps 
20 cleans 
40 box jumps 
30 strict HSPU 
40 box jumps 
20 bar muscle ups 

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Classes on as normal today and Saturday

But closed on Monday for Bank Holiday

Ship 9 rounds 7 squat cleans 8 burpee box jumps Extras Endurance 45 min row 25-30 s/m Gymnastics 16 min AMRAP 4 bar muscle ups 8 HSPU 16 alt DB snatch 22.5/15