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Warmup: 3 Rounds 

300 meter row

30 ab mat situps

20 Double Unders

10 Ring Rows

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Buy-in: 30 Wall Balls for time 30/20#

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Strength: 6 Rounds of ~ Not for Time

3 Shoulder Press + 10 Second L-sit Holds

2 Shoulder Presses + 10 second l-sit holds

1 Shoulder Presses + 10 Second L-Sit holds

*Athlete Picks weight

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WOD: 7 Minute AMRAP

10 KBS 70/55#

10 Burpees

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Endurance: meet at YMCA @ 6 am

Swim: 1x300, 2x200, 3x100, 4x50, 1x300

*Rest = Work

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