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Unrated – Level 3

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Warm-up

3 rds

:20 ring support hold

8 burpees

10 overhead squats

Mobility

Twisted cross

Strength

Bench Press (Find 1 rm in 12 minutes )

Metcon

2019 Unrated cycle 1 test week day 4 (Time)

4 rds

20 wall balls

(20/14)

20 cal row

20 dumbbell snatch 50/35