Standing Press up to a heavy triple (3reps)
Squat 5x5 (start out with a hard but manageable weight, some wear in the vicinity of 80% of your 1rm if you know it 2 min rest in between sets)
Deadlift 6x3 (start with 60% 5rm, move the bar as fast as possible 40 sec rest in between sets)
3 Rounds
30 Double Unders
30 Situps
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