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Unrated – Level 3

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Warm-up

6:00

12 cal any machine

24 plate hops

12 burpees

Mobility

Foam roll

Strength

Deadlift (6×2 @ 85%)

Weightlifting

Clean (4×6 touch and go start at 60% and build by feel)

Metcon

Metcon (Time)

Buy in: 100 DU (2:1)

50 cal row

40 Sumo deadlift high pull (75/45)

30 push ups

20 air squats

Cash out: 100 DU (2:1)