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4 Rounds:

:30 HS Hold

:30 High Plank

:30 Flutter Kicks

:30 Low Plank

THEN

12:00 MIN AMRAP

10 BF Burpees
15 Shoulder to OH 10 GHD Sit Ups
15 Hang Power Cleans

@95/65

THEN

Mobility Cash Out: 2:00 Banded Shoulder Stretch Each Arm.