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Bar muscle ups 
1 - Box drill 
2 - Jumping drill 
3 - Banded drill 
4 - Spotted transition 
5 - Volume 
20 min EMOM 
min 1 - ski erg 
min 2 - bicep curl 
min 3 - bike 
min 4 - L sit hold 
min 5 - row 

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