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Warmup: 3 Rounds of

10 shoulder pass throughs

10 banded pull aparts

10 dumbell stiff legged Deadlifts

10 standing dumbell push presses

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Buy-in: 30 Burpees for time

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Strength: Snatch 8x3 ~ Heavy

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WOD: 5 Rounds for Time

30 Wall Balls 20/14#

20 Situps with wallball

1 Run Around the building

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Sellout: 4 min Max Rep Muscle Ups

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Endurance: Meet at YMCA Pool @ 6 am

Warmup: 300 meters then,

500M - 400M - 300M - 200M - 100M (Rest = Work)

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