4/5

Unrated – Level 3 Impact

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Warm-up

1:00 Squat Hold

30 Hollow Rocks

20 Hang Squat Clean and Jerks

10 Calorie Row/Bike

Mobility

Dragon

Weightlifting

Power Clean (5×5 TnG, build throughout, every 2:00)

Metcon

Metcon (Time)

2 Rounds

50 Wallballs 20/14lbs

50’ Handstand Walk

25 Sit Ups
15 min cap