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Friday

10-8-6-4-2 of:

Overhead Squats- max load

3 rounds for time of:

5 hang cleans @ 155/95#

10 push ups

3 rope climbs

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Saturday

4 rounds for time of:

400 meter run

21 thrusters @ 95/65#

12 pullups

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Sunday 

Amnesty - Pick a workout you may have missed during the week or work on a skill