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STRENGTH: 

3 sets:

Barbell bent over row x 12

Rest 30 sec

Back rack weighted lunges x 8

Rest 60 sec

CrossFit WOD:

Tabata goblet squats 53#/35#

Rest 1 min

Tabata kb sdhp 53#/35#

Rest 1 min

Tabata jumping lunges

Rest 1 min

Tabata ring dips