6/10

Unrated – Level 3

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Warm-up

3 rounds

200m run

15 Banded Goblet Squats

15 behind the neck push press

Weightlifting

Clean (10 minutes to build in complex)

squat clean

hang squat clean

front squat

drop

squat clean

Metcon

Metcon (Time)

3 rounds: 22 min cap

400m run

10 ring muscle ups

30 Double unders

15 thrusters (95/65)
10 strict pull ups scale for muscle ups