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Unrated – Level 3

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Warm-up

2 rds

Bike/row 10 calories

15 Dumbbell press

20 banded good mornings

Mobility

Twisted cross

Strength

Bench Press (Work up to heavy single in 10 minutes; 3×3@85%)

85% of today’s single

Metcon

Metcon (Time)

3 rds:

Row 200m

20 hspu

10 deadlifts 225/155