September 14, 2026

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Part 1

Back Squat

Set 1: 5 Reps at 83%

Set 2: 3 Reps at 88%

Set 3: 1+ Reps at 93%

Rest 2-3 Mins Between Sets

Part 2

4 Rounds

9 Front Squats/Goblet

9 Strict Pull-ups/Ring Rows/BOR

Time Cap: 16 mins

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