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GPP-Monday – Benched

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Strength

Bench Press 4×6* ~75-80%
E3MOM for 12 min
*with a 3 sec pause at the bottom
Rest 2 mins
E2:15 for 9 min
Dumbbell Row 4×6* ea side
*as heavy as possible, normal tempo

WOD

5 RFT
5 muscle up (C2B, kipping, ring row)
12 box jumps 30”/24”
Cap: 8 min