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Complete for time: 800 m Row 30 Thrusters 800 m Run

15-12-9-6-3 reps for time of: Power clean Bar-facing burpee use a weight you can keep technique with…

20s & 30s 20 Calorie Row 30 Wallballs (20/14) 20 Toes to Bar 30 Box Jumps then “air squat on the box ” (24/20) 20

The Sat team wod will be run by Matt and Josh so be ready for it…

25 Walking lunge steps 20 Pull-ups 50 Box jumps, 20 inch box 20 Double-unders 25 Ring dips 20 Knees to elbows 30 Kettlebell swings, 2

10 Rounds 5 Clean Jerks 135/80 10 OH kb one arm  squat “5 each hand” 100 M Run