10/10

Unrated – Level 3

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Warm-up

Straight through:

30 thrusters

75 double unders

30 knee raises

Mobility

Couch

Metcon

Performance

Metcon (Time)

For time:

800m run

20 squat cleans (185/125)

600m run

30 box jumps (30/24″)

400m run

40 Strict hspu

200m run

200’ handstand walk

Metcon

Fitness

Metcon (Time)

For time:

800m run

20 kbs (70/53)

600m run

30 box jumps (24/20″)

400m run

40 push ups

200m run

200’ bear crawl

Strength

Push Jerk (4×6 @ 75%)