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Unrated – U30

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Warm-up

5:00 Clock:

30 Jumping Jacks

5 Inchworms

:30 Plank Hold

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:00

30 Jump Ropes

20 Alternating Dumbbell Hang Clean and Jerks

10 Push Ups

5 Burpee Box Jump/Step Overs

Accessory

3 Rounds

10 Standing Arnold Press (each side)

30 yd Overhead Single Arm DB Hold (each side)

15 Single Leg Glute Bridge (each side)