WARM UP
1min jump rope followed by 2x
10 OHS
15 Ring Rows
10 Front Squats
15 Prone T’s
WEIGHTLIFTING
3 x 3
OVERHEAD SQUAT
3 x 3
FRONT SQUAT
METCON
For Time: (cap15)
30 OHS
40 DB Step Ups
100 Single under
30 Front Squats
40 DB Step Ups
100 Single Under
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