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Unrated – U60

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Warm-up

2:00 machine

2 sets

8 Lateral box step ups (each side)

8 hanging scap retractions

4 kip to swing

4 strict pull ups

4 inchworms

Strength

Front Squat (5 sets x 3 reps @80% )

Metcon

Metcon (Time)

21-18-15-12-9-6-3

Front squats (95/65)

Bar-facing burpees

Pull-ups