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OHSQ – 4×3
3s lower/3s pause/3s up

Then,

2rds for time:
Run 200m
15 BSQ (135/95)
Run 200m
12 FSQ (same bar)
Run 200m
9 OHSQ (same bar)

“Your own mind is a sacred enclosure into which nothing harmful can enter except by your permission.” – Arnold Bennett