4/8

Unrated – Level 3 Impact

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Warm-up

Run 1 mile

Mobility

Half front split

Seated straddle

Weightlifting

Deadlift (5×3 @70-82.5% of 1RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 9 Minutes

9 Thrusters 135/95lbs

12 Toes to Bar

15/9 Calories bike/rower or run 200m