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Warmup: 10 minutes of

1 Dumpster Dash

2 Forward rolls

3 HSPU's

6 KBS

10 Single Arm Over-head KB lung steps (Alternate after 5 Steps)

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Strength: Power Jerks 7!

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WOD: 50-40-30-20-10 of

Wall Balls 20/14#

Ab Mat Situps

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