This weekend was amazing. The scores on 12.1 were amazing, the camp was amazing, and I couldn’t be a whole lot happier with how the Outlaws are looking right now. We sure did have a lot of 120+ rep scores for a “strength bias” program.

Our top males are Kevin Simons and Noah “The Prodigy” Ohlsen who are tied for 71st in the world at 138 reps (and are also tied with Chris Spealler). Our top female is Cheryl Nasso who is tied for 14th in the world at 134 reps. There was a moment during camp where I had to demand a “social media blockade” on everyone there, because Cheryl actually had the #1 spot in the world and we didn’t want it to get out. On Saturday morning we put 4 men in the top 40 in the Southeast with 130+ reps, and 3 of the 4 actually hit 300+ pound Clean and Jerks the night before. We also VERY nearly had a 405# Clean (video to come soon) – is that good?

I cannot wait for 12.2.

Elisabeth Akinwale – 220# Clean plus 3 Front Squats:

Guido Trinidad – The Most Difficult BB Movement in the History of the World:

WOD 120227:

BB Gymnastics

1a) 4X3 Halting Clean Deadlift – heavy (not maximal), rest 60 sec. (use straps) DEMO VIDEO
1b) 4X3 Power Cleans off blocks – heavy (not maximal), rest 60 sec.

Notes: Barbell should start just below the knees.

Conditioning (pain threshold training)

4 rounds for total working time of:

40 Double-Unders
12 Thrusters 95/65#
12 C2B Pullups

*Rest 3 minutes between each round.


1a) 3X10 Weighted GH Raise – heavy, rest 45 sec.
1b) 3X10 Reverse Hypers – heavy, rest 45 sec.
1c) 3X10 STRICT Toes to Bar – rest 45 sec.

124 thoughts on “120227

    • Gawd you guys are smart.

      That’s a good catch, LGA. No, I didn’t really like the switch up last week, so I’m gonna give you guys a floater day to do your high-bar. I hated loading heavy on Monday, just didn’t feel right to me.

  1. EA…..Can I borrow your quads? I have some ass kicking to do….

    Lacey and I were at DTS Olympic Lifting Course this weekend. Here’s some PR’s from today.
    Her 180 C&J, my 315 Clean

  2. Hey just thought I would share. Hit a 127 today in the burpees for Southwest region. Love the programming. Thanks a bunch!

  3. Sorry, when it comes to difficult or greatest barbell movements, I have yet to see anything top this:

  4. I just love the fact that HQ stares at ‘The Outlaw Way’ blog …. I saw EA’s video on Games Facebook prior to looking at tonight’s update. Gotta love it! Amazing EA!!!! Awesome video, Guido!

  5. Not to kiss anyones ass or n e thing…but this blog is awesome! and the people on it ….they are more than awesome in person! bad ass bitches!!!! so many awesome PRs!! every one of the outlaws has a piece of them that makes them special…and they all come together here!! now…i know we are all hard asses and i dont want to be the softie that comes along…but u guys are truly amazing! I learned alot about myself…and i left this weekend with a different kind of confidence…strange…i finally get it…;lol…i will take every piece of advice i got this weekend and use it in some way! thank you everyone!! hell…pr on my clean doing freakin front squats! pr on bar muscle ups…well…okay they weren’t technically pretty..but hey i got from point a to point b! BTW we are all sexy a professional exercisers in person!! lol

  6. Im going to start following the outlaw but my box is only open 6 days a week any recommendations???

      • No, I think what Jack is saying is that Rudy should program a 6th day.

        Maybe we need to clarify another point here. Jack, when Rudy programs “Rest Day” that means that you don’t have to go into your gym (or box as you call it). You get to “Rest.” It’s a new concept.

  7. 1a) 308, 308, 352, 352
    1b) 198, 210, 225, 225

    1:04 (DU UB)
    My grip was toast and didn’t do C2B UB in any set. Thrusters all UB.
    Will do the rest later.

  8. 1a. 225, 245, 265, 285 (too light)
    1b. 185, 185, 205, 205

    Total: 4’46

    1a. No weight
    1b. 10kg all sets
    1c. All ub

    Couple of slips on the DU, only had to break last set of C2B 6/6, good workout.
    Midline was torture, GH raises is just soo damn hard, reverse hyper: stomach down on a GHD with dumbell bt feet…

  9. Great camp! I learned invaluable life lessons, namely:

    1. How to do a kipping HSPU against a chain link fence.
    2. My parents are to blame for any and all of my inabilities in CrossFit.
    3. Courage Bars are the only bars that contain organic whey protein.
    4. You haven’t lived until you’ve done pistols in a bikini.

    BB Gymnastics –
    1a. 235
    1b. 125

    – still to’ up from the weekend, so kept it light and skipped conditioning.

    1a. 20#
    1b. 165#
    1c. done

    • Yep, pistols In a bikini totally sucks, I hear you!

      Minor correction, Courage Bars are the second bar in existence with organic whey protein, the first being my good friends at Core Foods and their Core Warror Bar (also really good and i highly reccomned them, they do have a massive amount if oats and fruit in them)

  10. Just starting this programming, and misread the conditioning, did 3 rounds


    DUs only unbroken in the last round.

  11. 1a) 275 lbs across
    1b) 185 lbs across- Having trouble pulling the bar into my pockets because of my long arms. Finally got it on the last set, and everything about it felt a lot better.

    1- 1:46
    2- 1:33
    3- 1:58
    4- 2:01
    Total- 7:18
    My C2B sucked a big one today

    Midline/Strength- later today

  12. So I’m just starting following now. My programming has been brutal for the past few months, with a 3 month stretch there of about 2-3 wods a week. The couple months before that I just physically burned out from too much work and not enough rest, and that burned me out mentally. Started getting back into the groove a bit about a month and a half ago, and now I’m ready to really turn it back on. Too bad it’s already games season, eh? Anyway, I’m excited about the programming, and the community seems awesome! Here’re my numbers for today…

    BB gymnastics:
    275 x 4
    185×3, 205

    1:03, 1:11 (messed up double unders 3x trying to push my pace too much to get sub-1), 1:04, 1:01

    Unweighted GHRs (been too long and I wanna be able to walk tomorrow lol)
    90 lbs on reverse hyper
    Strict ttb

    The BB gymnastics shoulda been heavier (more like 325-350ish and 215ish), but they were both new movements for me, so I wanted to hit technique before I start pushing on the weight. They weren’t supposed to be maximal anyway, so I guess I’m ok with it.

  13. I’m a week into this program and i’m loving it!

    1a) 385, 395, 405, 415
    1b) 215, 220, 225, 230 (did not have blocks so did from the hang)

    1:00, 1:00, 1:04, 4:09. Not sure what happened on the last round, but i had absolutely nothing left…

  14. 1a) 185 all sets. No straps. Ordered a pair today. (Amazon one click is a lovely, but dangerous thing.)
    1b) 115 all sets

    1a) 15#
    1b) 40#
    1c) strict 2TB – done

    Stayed really light today. Re-did 12.1 last night and improved by 14 reps. No desire for more pain tolerance today. Did not do metcon.

  15. 1a) 205, 225 for last 3
    1b) 155, 175 for last 3

    Double Unders were hit or miss. Unbroken C2B is a weakness.

    2:13, 1:52, 2:00, 2:04

    Midline later

  16. 1A: 315,345,365,365
    1B: 198 across

    Conditioning: 1:17, 1:02 (UB), 1:11, 1:03 (UB)

    Mid-line: 1A (#15) – 1B (#50, WAY to light – whoops)

    1/1/1 – felt good, shoulders feeling way better. FL looked bad ass

  17. A1: 225, 248, 258, 288 (deadlifts need a lot of work)
    A2: 198, 208, 208, 198 (no hip pop today)
    PTT – 1:21, 1:25, 1:44, 1:39
    Strength – complete…

    M/F/S – 3/4/8 right shoulder still tweaked…)

  18. BB Gymnastics

    1a) 4X3 Halting Clean Deadlift – 205
    1b) 4X3 Power Cleans off blocks – 105

    Conditioning (pain threshold training)

    4 rounds for total working time of:

    40 Double-Unders
    12 Thrusters 95/65#
    12 C2B Pullups

    1:34, 1:48, 1:45, 1:37


    1a) 3X10 Weighted GH Raise – 25lb plate
    1b) 3X10 Reverse Hypers – 25lb plate (don’t have hyper machine, did Back EXT)
    1c) 3X10 STRICT Toes to Bar – done

  19. 1a) 315 for all
    1b) 205, 215, 215, 205- started catching it too deep so went down on last set

    Conditioning: 1:07, 1:06: 1:13, 1:27 – 4:53 total working time

    Midline- done

  20. 1a)185, 205,205,205
    1b)135 for all

    1:20, 1:23, 1:36, 1:40 – 5:59 total working time

    midline- a)10, 10,15

  21. 1a) 245 all sets
    1b) 175 all sets

    8:32 all c2b broken, 1 rd of broken d/u thrusters ub

    1a)no weight
    1b)95# goodmornings
    1c) all strict

  22. 1a. 275
    2b. 185

    8:54 total work

    1st round 1:35
    last round 3:45
    not sure other 2, wrote times on board at the gym and didnt write them down. everything tightened up last round.


  23. 1a. 315
    1b. 165

    1:03/1:07/1:02/1:01 – 4:13
    You know why I went so fast on those?
    Because I’m fucking awesome.

    Mid 1a. 25# 1b. 95#(good morning) 1c. yep


  24. BB Gymnastics
    1a. 335
    1b. 185

    Total time 7:09

    1a. no weight
    1b. used the GHD backwards with no weight. Had to improvise
    1c. All strict

    Today was first day of Outlaw! Felt good I know I have a lot of work and a long way to go but I want to be better and be able to be more competitive! Looking forward to the road ahead!!

  25. 1A. 245 (stayed there b/c it felt weird)
    1B. 195

    total time = 4:31

    1. 35#
    2. good mornings
    3. strict T2B

    *Just wanna give a shout out to the programming, been following since early December and hit a 65# PR deadlift last week (421#). Fuck yeah

  26. 1a) 335, then 325 on last set; felt as if form was lacking towards the end.
    1b) 205

    1:08 UB
    1:14 missed 1 DU
    1:12 missed 2 DU
    1:09 UB
    Total: 4:43

    1) 25#
    2) No R.Hyper, used incline bench
    3) all slow UB

  27. BB Gymnastics

    1a) 4X3 Halting Clean Deadlift – @ 120kg across
    1b) 4X3 Power Cleans off blocks – @ 90kg across

    Conditioning (pain threshold training)

    4 rounds for total working time of:

    40 Double-Unders
    12 Thrusters 95#
    12 C2B Pullups

    *Rest 3 minutes between each round.

    Total time including rest= 16:32

    Went unbroken throughout after making a deal with my training partner that if we broke it would be a 20 burpee penalty and it worked well.

    Had to rush for work so missed out midline

    M= 3 F= 2 S= 2

  28. Not doing the programming but I’ve read this blog every day for the last 2 months just for the colorful commentary by Coach and crew πŸ™‚ I love stalking all of your PRs (just sayin’) You guys are awesome!

  29. 1a.) 155-175-175-175
    1b.) 115-115-115-115


    Total 5:01. Everything unbroken. Had someone time me and transitions are too slow. Wasted 7 seconds each round chalking up between Pullups and thrusters.

    Felt surprisingly good today even after being on the road and redoing 12.1 yesterday.

  30. 1a) 290
    1b) 200
    Note to self: get more weight! This was easy/moderate.

    5:58 total
    (1:34 1:20 1:26 1:38)
    DU’s were a shit show. Everything else unbroken

    Midline done with body weight. Gh raises done on floor w/ light pushup.


  31. 1a) 305 across… idk if I did these right but they felt ok
    1b) 205 across… now these were fun!

    =9:10 total working time

    still getting used to the timing on the new Rogue speed cables. might just go back to my old buddy lee rope.

    thrusters were UB every rd

    C2B’s UB 1st round, but 5 – 4 – 3 every round after that

    midline – yup!

  32. I’m back! At the affiliate today, all in kg.

    1a) 140kg, 140, 150, 150
    1b) 100, 105, 110, 110

    Pretty sure 110×3 is a PR. Felt super snappy today.

    1:12(UB), 1:17, 1:37, 1:37

    C2B’s fell off the wagon the last two rounds. Screwed up doubles once in round 2 and 3. Otherwise everything was UB.

    1a) 10kg, 5kg, unweighted.
    1c) 3×10 strict

    No Reverse Hyper.

  33. Conditioning

    1- 1:07 – tripped up 3 times. made mistake and rested only 2 minutes after this round
    2- 1:03 UB DU
    3- 1:03
    4- 1:09

    Total- 4:22

  34. 1A) 195# (too light, wasn’t sure where to go)
    1B) 275# work hard on posture

    conditioning :

  35. I re-did WOD 12.1 and got 119 burpees last night, my affiliate needed a boost, and my ego wanted to beat some of the younger guys in the gym that beat me by a few reps.
    First day back to school today after february vacation, and just feel beat up so today is a rest day.

  36. Gone all weekend coaching competitions. No workouts. Gotta brag here for a second:

    I took a kid I’m coaching to a powerlifting meet for his 12th birthday. In true Outlaw fashion, the kid WON EVERYTHING. 4 new state records. He weighed in at 102 lbs and squatted 220 ATG, benched 110, and deadlifted 247.5… and he’s only been training 4.5 months.

    Tried to make up some stuff from the weekend.

    Snatch up to 235– un-PR by 20 lbs. So frustrated I kicked the bar as hard as I could. Real smart.

    Cleaned and jerked 310 and felt like shit doing it so called it early. Not sure what was up today.

    Made up for it with today’s conditioning though.

    0:55, 0:55, 0:53, 0:57 (1 falter on DUs, missed chest on 1 rep)

    Total working time: 3:40

    Should have done a few more rounds but I pussied out. I’ll do something later today to make up for it.

  37. BB Gym:
    1a) 215
    1b) 115, 135, 155, 165

    Split times- 1:02, 1:03, 1:06, 1:09

    1a) no weight
    1b) 2 purple bands on GHD
    1c) completed- straight legs, together, toes pointed.

    MFS- 2, 4, 4 awesome day of training!

  38. 1a) 205, 235, 255, 275
    1b) 135, 155, 175 (2), 165

    Conditioning: Did 30s on the airdyne instead of double unders then unbroken

    1a) 10lbs.
    1b) no weight just did reverse leg lifts. no machine at the gym i was at
    1c) love these πŸ™‚

  39. 1a) 385, 405, 435, 455
    1b) 205, 220, 235, 255

    All 4 rounds between 1.10 and 1.15

    1a) 26lbs
    1b) Reverse Hypers 140lbs
    1c) Eh –

  40. First day of outlaw on top of wendler bench and juggernaut deadlift. only had one bar so ended up using the same weights for a and b
    3 sets@155 and 1@175 for both
    1:28, 2:02, 2:26, 2:30

  41. 1a) 185, 205, 215×2..set 3 I almost missed the last rep so I stayed there
    1b) 275, 295, 315×2…this were really difficult

    Threshold Training
    1:07, 1:03, 1:07, 1:02
    Total- 4:19..absolutely terrible, I really wanted sub 1! Dammit!

  42. 1a) 275-295-295-295
    1b) 185-185-195-200
    Conditioning – 9:19
    1a) 10 lbs – 25 lbs – 25 lbs
    1b) 140 lbs – 140 lbs – 140 lbs
    1c) done, slowly.

  43. 1a)315

    Conditioning: Supinated, semi-strict C2B to protect shoulder. First time doing pullups or presses in 3 or so weeks, and it showed. Double unders were shit today as well.

    Did some good mornings and situps. (Equipment/Shoulder)

  44. 1a. 215 across
    1b. 125/135/135/135
    ( these were really awkward I don’t think I was doing them right )

    No metcon ( needed some rest legs and shoulders sore)
    1a. 25/15/15/15 (hard today)
    1b. Good mornings 85#
    1c. All ttb strict unbroken

    Good day !

  45. Did this at work… so no chalk
    1a) 315 on all sets. Focused on good position and speed
    1b) 225, pulled from mid thigh


    Had to run around to get to various pieces of equipment which ate up a little time.

  46. redid 12.1 last night, score = 129 reps
    Today couldnt get in during my regular time so I had to go during a class time. Class was doing CrossFit Total so that was my strength. Stayed after class and did pain threshold.

    CrossFit total:
    Back Squat 335#, OH Press 140#, DL 395# Total: 870# I know, I need to get stronger, that is why I am here.

    Pain threshold: Total time =4:50
    1:16, 1:14, 1:13, 1:07

  47. BB Gymnastics(Did an extra set accidentally)

    Total Time=4:34(All rounds were unbroken, tried Butterfly Chest to bar and yeah lost rhythm terribly! would’ve gone faster if I could do them)

    1c) Done

  48. 1a) 295/315/315/335
    1b) 185/185/185/195

    2) 1:26, 1:32, 1:36, 1:47 = 6:21 total working time

    3a) 15/15/15/20
    3b) 135 across (Good Mornings)
    3c) UB/7-3/UB

    Still suck horribly at C2B. UB 2x unders/thrusters. Liked the BBG, though I’m not sure how correctly I was doing them.

  49. BB Gymnastics: Skipped
    Worked on snatch technique. Worked up to 205 and stayed there for a bit, trying to get comfortable with catching the weight.

    55, 56,55, 58

    3:44 total working time

    Midline: Toes to bar only

  50. 1a. 315, 335, 345, 365
    1b. 185, 205×3.

    6:30. 1:19, 1:25, 1:38, 2:08. I’m slow at thrusters and don’t have the extra gay (butterfly) kip for C2B. DU’s were 39/1-UBx3, thrusters were UB (just got pretty fucking slow), C2B was UB-UB-8/4-trainwreck.

    3a. 0-15-15
    3b 100-120-120
    3c done

  51. BB Gymnastics: Started, but skipped due to my lower back feeling sketchy for some reason. πŸ™

    Conditioning: 1:17, 1:23, 1:57, 2:07

    6:44 total working time

    Midline: complete

  52. BB Gym
    1a) 275,315,365,405
    1b) 185,195,205,215

    1a) BW, 10lbs, 10lbs
    1b) (back ext) BW, 15lbs, 15lbs
    1c) done

    7:10 – total time

  53. 1a) 4X3 Halting Clean Deadlift – 290
    1b) 4X3 Power Cleans off blocks – 135,155,170

    Conditioning (pain threshold training)
    4 rounds for total working time of:
    40 Double-Unders
    12 Thrusters 95/65#
    12 C2B Pullups
    *Rest 3 minutes between each round.
    1:48/6:48/11:47/17:17 rds, so 8:17 total working time

    1a) 3X10 Weighted GH Raise – rest 45 sec.
    1b) 3X10 Reverse Hypers – 30lbs, rest 45 sec.
    1c) 3X10 STRICT Toes to Bar – rest 45 sec.

  54. 1a) 365, 385, 395, 385
    1b) all sets at 225lbs

    I suck at chest to bars!

  55. 1a) 225, 245, 265, 275lbs
    1b) 165, 175, 185, 185lbs
    1:27, 1:20, 1:40, 1:57 total- 6:20
    ran out of time for midline

  56. 13:10 not including last rest
    372 392 392 392
    185 205 215 215
    missed last clean on 4th round landed on my knee huuuuge bruise
    be careful with this one

  57. Halting Clean Pull: 4x3x 275, 295, 315, 315
    Power Clean from Boxes, start just below knee: 3x 225, 225, 235, 225

    Conditioning: Sub 24 tuck jumps for DUs: all 1:25-1:30, so < 6 total

    Subbed Hip-Back Extensions on 45 degree back ext with 70 #, 3×10.
    Reverse Hyper–McGyver reverse hyper with 20# dumbbell held between ankles, 3×10
    Strictish TTB, 3×10, last set broken.

    M/F/S/ 4/4/4.

    I need to figure out how to cycle my thrusters faster. I went as fast as I could through the Metcon, didn't break anything , but it didn't really hurt and I was slow.

    I also need to start using a bar to load my back extensions. Holding two 35# plates to your chest is tough. Back pain manifested itself slightly this morning and then fled away.

    Apparently I have not been finishing my clean pull-or something–those box power cleans demolished me.

  58. BB Gym
    1a) 135,165,185,185
    1b) 85,95,95,100
    1a) BW, BW, BW
    1b) (back ext) BW, 10lbs, 10lbs
    1c) done

    9:58 – total time

  59. 1a) 275,325,355,355
    1b) 185,195,205,215

    conditioning-8:55 working time

    Midline-used 12# med ball for 1a and 20# med ball for 1b.

  60. 1a/b: 275/185;295/205;315/225;365/250

    * trained this morning, needed a day to rest from training and driving 11hrs on Sunday, then working Monday.

    Conditioning completed 5 rds with only 2 min rest…used the Titin vest
    Last rd went without vest 1:11 broke du once and then hung from pullups bar last 2x reps of ctb

  61. Took yesterday off, did this this morning, will do todays workout tonight.

    1a) 275, 305, 319, 329
    1b) 205, 225, 225, 235

    Conditioning – 1:04, 1:04, 1:03, 1:01
    I freaking love this pain threshold crap, don;t know why I love it so much, but I freaking do. I also got a few new ropes from Rx Jump Ropes, and got the lightest one they have, the thing flies man, highly recommended.

    Will do accessory work midday.

  62. bb gymnastics
    1a) 125-185-195-205. way too light 1st set
    1b) 115-130-135 (failed on 3rd rep)-135

    1:38, 1:35, 2:00, 2:00= 7:13. thrusters are not my friend

    1a) 15-15-15 could have gone heavier
    1b) 100-100-100
    1c) done and done!

    mfs- 243

  63. BB Gymnastics

    1a) 1X3 @ 305#, 3X3 @ 325#

    1b) 1X3 @ 185#, 1X3 @ 205#, 1X3 @ 215#, 1X3 @ 220#

    Conditioning (pain threshold training)

    5:56 Total Time (1:19, 1:36, 1:31, 1:30) – Broke D-U on last 3 rounds and 1 no rep on rounds 2 and 3 on CTB.


    1a) 3X10 @ Bodyweight

    1b) 3X10 @ 140#

    1c) 3X10

  64. 1a) 4X3 Halting Clean Deadlift – 275
    1b) 4X3 Power Cleans off blocks – 185

    40 Double-Unders
    12 Thrusters 95/65#
    12 C2B Pullups
    16:02. I feel like i am absolutely regressing in my double unders, and the c2b just killed me.

    1a) 3X10 Weighted GH Raise –Unweighted, 10#, 15#
    1b) 3X10 Reverse Hypers – (subbing Good Mornings til we get a machine) 95, 105, 115
    1c) 3X10 STRICT Toes to Bar –

  65. Conditioning:
    Round 1: 1:02 – All Unbroken
    Round 2: 1:06 – All Unbroken
    Round 3: 1:11 – All Unbroken
    Round 4: 1:16 – Tripped up on DU once, Thrusters unbroken, lost rhythm on C2B on rep 6 – dropped and then proceeded with the next 6.

    Total = 4:35

    Had 2 no reps, 1 on a pull up and 1 on a thruster where I let the weight get out front – got on my toes and didnt hit parallel. It was fun, I would have been game for a few more rounds.

  66. 1a) Halting DL @225
    1b) Power Clean off blocks @ 185

    1:17, 2:01, 2:22, 3:35
    3 rds UB

    Midline (just 1 set of each)

    1a) BW
    1b) 50
    1c) done

    2nd day of following this fuckin sweet programming, I haven’t worked this hard in a while.

  67. BBG:
    1a) 305
    1b) 205,215,225,235 (ugly)

    Conditioning: 1:08 (missed 2 DUs), 1:02, 1:04, 1:05

    1a) 10, 15, 25
    1b) 180, 230, 230
    1c) done

    Following a day behind so I can test the Open wods on Saturdays.

  68. 1a 335
    1b 185


    1a unweighted
    1b unweighted on GHD
    1c completed

    mfs-3, 7, 5

    today was first day of outlaw training.

  69. 1a)245
    1b)scratched, wrist is still fucked


    1:56, 2:06, 3:30 (wheels fell off), 3:00

    DU’s were a fucking mess tonight didn’t go UB any round. Also had to to strict C2B because I was in a fucking power rack.


    got it done

  70. Been reading the blog for a couple months, time to jump in feet first. First Outlaw workout.

    Easily the slowest time posted for this workout, but here it is…

    BBG: Just worked on Power Clean technique, worked up to 155#.
    Cond: 15:15 total working time – had to use a band for the C2B pullups. Fucked up shoulder makes kipping tricky, but I’ve struggled with C2B in the past anyway. Any suggestions besides just working on it? Taking mobility and rehab seriously.

  71. 1a) 245lb-255lb (should have gone heavier)
    1b) 185lb

    2:22 (shit the bed on the doubles)
    Total Time: 15:21
    all Thrusters and c2b were ub

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