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Warm up:

400m run

10 leg swings each direction

15 KB SL Deadlift (each leg)

20 Walking lunge steps

Strength:  

Deadlift

4×3

No touch and go

Metcon:

Every 5 minutes for 3 rounds

12 Thruster 95/63#

400m run

12 Burpee

  • scale run as needed
  • post all 3 scores to the board