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Erg Sprints

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Skill/Strength: Strength
8 min EMOM
5 Strict Handstand Push-ups
5 Strict Ring Dips

Take your time and control the movements
Quality reps

WOD: Conditioning
10 rounds, each for time, of:
100-meter sprint
Rest 90 seconds

Post times for each round.

Finish: Recovery
Mobility and recovery