12/18

Unrated – Level 3

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Warm-up

2 rds

2:00 any machine

10 inch worms no push up

5 strict pull ups

10 single arm DB strict press

Mobility

Twisted cross

Strength

Deadlift (4×6 @ 60%)

Weightlifting

Power Snatch (6×3 @ 80%)

Metcon

Metcon (No Measure)

4 sets

1:00 bike erg

1:00 plank

1:00 GHD

1:00 KB overhead carry