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PREWOD:

Barbell 15 min to est

3 RM Dead lift

BWCF: EMOM 10 mins 

30 DU (s=75singles)

ME jump lunges remainder of min

METCON:

Conditioining 

21-15-9

Push press 115/80

Pull ups 

Wall balls 20/14

15 min cut off

 

Time