In WODs
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Strength: Strict press 5×5
Then, 5 rounds for time:
5 Pull-ups – strict; no kipping
5 Dips on bars
5 Push-ups
12m Lunge with plate overhead (25/45 lb)
10 Wall balls (20/12 lb)
12m Lunge with plate (yes, again)

Finisher: 3 rounds of toes to bar – 10 reps each