12/13

Unrated – Level 3

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Warm-up

2 rds

2:00 any machine

20 alternating lunges

:30 handstand hold

Mobility

Couch

Strength

Deadlift (5×3 HAP, start at 70%)

Weightlifting

Power Clean (5×3 @ 80%)

Metcon

Metcon (Time)

4 rds

15/12 cal bike

100’ handstand walk

20 kettlebell swings (53/35)
18 min cap