3/4

Unrated – Level 3

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Warm-up

2:00 any machine

3 rds

10 lateral box step ups

10 scap pull ups

5 burpees

Mobility

Couch

Performance

Clean (3 waves: 1 rep emom starting at 60%)

Wave 1: 60,70,80%

Wave 2: 65,75,85%

Wave 3: 70,80,90%+

Strength

Deadlift (6×3 @ 80%)

Metcon

Metcon (Time)

For time:

50 wall balls 20/14

40 calories row

30 hang power cleans 115/75

20 box jump overs 30/24

10 bar muscle ups