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Kristian P. performing a back squat
Crossfit:
Push Press 3 Reps X 5 Sets

Then:
4 Rounds for time
20 Air Squats
15 Hand Release Push-Ups
10 Chest 2 Bar Pulls Ups

Wilmington Weight Lifting Club:

Jerk: Heavy Single
(Shoulder press x 5) + (weighted Chin ups x 5) x 8
Bent over Rows: 8-10 x 5
50 weighted GHD sit ups (Do NOT break parallel)