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Warm up.
Stretching.
CORE.

1. Ring MU
    5 x 5 rest 1 min

2. "Lynne"  (90% effort)
    5 rounds for MAX reps.   
    1. BW Bench Press          16/15/13/12/10
    2. Pull ups                        30/30/30/25/25      Total 206 reps
        Rest 5 min bt rounds