Strength/Skill: 

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Mixed Grip Pull-Ups​
4 x 6 @21X2

*3 reps with each type of grip
*add weight if needed
*one pronated, one supinated

WOD:​
4 RFT​
30/arm Single Arm KB Front Rack Carry​(24/16kg)​
15 GHD Sit-Ups
10/arm Single Arm KB Overhead Walking Lunges​(24/16kg)
400m Run