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Individual
Strength – 5×5 back squat (heavy)
rest 4 min
Stamina – 5 sets as fast as possible
9 thrusters 95#/45#
9 pull ups
4 Man Crew
Strength – assembly line back squats 5×5 heavy (when one finishes, go to back of line)
rest 4 min
Stamina – two FF race at one time then switch – 5 sets as fast as possible
9 thrusters 95#/45#
9 pull ups