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Unrated – Level 3

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Warm-up

3 Steady Rounds

5 Strict Pull Ups

200m Row

10 Jumping Squats

Mobility

Lizard

Pigeon

Performance

Squat Clean (3×5 touch and go, add weight each set )

Fitness

Front Squat (3×5 HAP )

Metcon

Metcon (Time)

50 Double Unders

25 Thrusters 95/65lbs

50 Double Unders

25 Power Snatch 95/65lbs

50 Double Unders

25 Squat Cleans 95/65lbs

50 Double Unders

25 Bar Facing Burpees

50 Double Unders