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Unrated – Level 3

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Warm-up

3 Steady Rounds

Run 200m

10 DB single leg RDLs

10 Empty Bar Thrusters

Mobility

Couch

Strength

Back Squat (3×10 @ 60% 1RM)

Metcon

Metcon (Time)

30-20-10

Row/Bike For Calories

Toes to Bar

Double KB Push Press 35/26s
If machines are full,

300/200/100m runs