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Unrated – Level 3

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Warm-up

3 Rounds

:30 Goblet Squat Hold

Run 200m

10 Sit Ups

Mobility

Couch

Weightlifting

Squat Clean (Every :45 for 9 Minutes 1 Rep at 72.5-80%)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes

10 Goblet Hold Box Step Overs 70/53lbs 24/20″

150m run