4/30

Unrated – Level 3

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Warm-up

3 Rounds

:60 Goblet Squat Hold

200m Row/Run

7 Burpee Box Jumps

Mobility

Couch

Weightlifting

Squat Clean (Every :30 for 6 Minutes 1 Rep at 75-80%)

Metcon

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Burpee to 6″ Target

Strict Pull Ups