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A) 1. KBS
Perform 5 perfect reps while working through to the heaviest KB possible. After 5 reps attempt to hold hollow body as long as possible. Quality quality quality!
2. KBSn
Perform 5 perfect reps while working through to the heaviest KB possible. After 5 reps attempt to hold superman as long as possible. Quality quality quality!
B) For time:

500m Row
then
3RFT
10 KBS
10 Pullups

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