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Warm-up 20/15 Cal Row
2 Round
5 Inchworm
10 Spiderman Lunges
10 Good Morning
30 Air Squat
2 Round
5/Side Bottom Up KB Press
5/Side Single Leg KB RDL
10/Side Single Arm Russian Swing
30 Pass Thru
2 Round
5 Deadlift
5 Power Clean
5 Strict Press
5 Push Press Strength Deadlift (3 x 8 @ 55-65% of 1 RM) Metcon Jack (AMRAP - Rounds and Reps) 20-Minute AMRAP of:
10 Push Press, 115#
10 Kettlebell Swings, 53#
10 Box Jumps, 24"
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