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Friday – Take it Home

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Strength
Press
3×3@70/80/90+ 

Based off 90% of your 1RM  

Assistance
1 arm DB row 3×12/ea side E2MOM
*leave 1 rep in the tank
ss w/ 20 banded triceps press downs

WOD
6 RFT
250 m row
15 push press 95/65
Cap:  11 mins