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Strength: 4×10/10

Staggered stance deadlift

Workout:

12 KB clean and jerk+Turkish get up(switch every 3)

24 toes to bar

36 shoulder to overhead

48 pull-ups

60 calories any machine

T1: modify movements/weights

T2: 53/35 and 95/65

T3: 2×50/2×35 lb db’s/chest to bar pull ups