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Unrated – Level 3

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Warm-up

800m row

20 jumping air squats

400m run

Mobility

Couch

Standing straddle

Weightlifting

Back Squat (5×2 @90%+)

Metcon

Metcon (Time)

21-15-9

DBL DB Squat Clean 50/35s

Row For Calories
If rowers are full then bike. If all machines are full then do the following:

21: 300 m run

15: 200 m run

9: 100m run