7/16

Unrated – Level 3

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Warm-up

Run 400m

30 Goblet Squats

20 Burpees to Target

Mobility

1/2 front split

Metcon

Metcon (Time)

14-12-10-8-6-4-2

Alternating DB Snatch 50/35

Bar Muscle Ups

15 Minute Cap

Strength

Front Rack Lunge (5×10 Heavy AF)