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Unrated – Level 3

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Warm-up

8:00

30 single unders

10 v ups

10 bent over DB rows

10 step back lunges

Weightlifting

Split Jerk (2 jerk dips + 1 jerk, 10 min to work up to heavy )

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

10 dumbbell front rack step back lunge 50/35

32 double unders