11/6

Unrated – Level 3

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Warm-up

3 rds

15/12 cal any machine

15 ring rows

25 plate hops

10 jumping lunges

Mobility

Couch

Metcon

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP:

24 wall balls (20/14)

8 strict pull ups

Strength

Push Press (Find a heavy double )

12 min cap to find a heavy 2 rep push press