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Unrated – Level 3

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Warm-up

3 rounds

10 dumbbell bench light/moderate

10 dumbbell Clean light/moderate

10 pistol to box R/L (parallel or above)

Mobility

weighted ankle mobility

Performance

Clean (12 minutes to est 1 RM)

Strength

Deadlift (12 min to est 1 RM )

Metcon

Metcon (Time)

For time:

-Double Under

100-80-60-40-20

-*Strict HSPU

-*Muscle Up

*10-8-6-4-2 (8-6-4-2-2 for women)

** Strict Pull Ups for muscle ups
example:

100 DU, 10 shspu, 10 muscle ups, 80 DU, 8 shspu, 8 muscle ups…….