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SWOD: Front Squat 8/6/6/4/4 (start your first set at 65% of you 1RM and gradually increase the weight as you move through your sets) then,
A1) Strict pull-ups, max reps in 30 seconds x 4 sets
A2) Games standard Box Jumps (30″/24″), max reps in 40 seconds x 4 sets