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STRENGTH DEADLIFT 3 REP @70%, 3 REP @80%, 3+ REP @90% REST 2/3 MIN BETWEEN SETS METCON 4 ROUNDS FOR TIME RX: 10 HANDSTAND PUSH UP 20 KB SWING 24/16Kg INTERMEDIATE: 10 DEFICIT PUSH UP 20 KB SWING 20/12Kg BEGINNER: 10 KNEES PUSH UP 20 KB SWING by feel CAP TIME
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