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Warmup: 2 rounds:

 300 meter row

 10 box jumps

20 lunges

10 med ball cleans

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Strength: Hang Clean 1x10, 2x6, 3x3, 3x1

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WOD: 5 Rounds for time

20 Hand Release Pushups

400 meter run

15 Chest to bar Pullups

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Endurance:  Meet at ECC @ 6 am

30 Minute AMRAP

7 Tire Flips

14 Tire jumps

1 Run Around the Building

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