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Warm-up ALL: 10 Min for quality 200 meter run 10 jump lunge (per side) :20 hollow hold 10 slam balls Metcon ALL: Metcon (Time) In Teams of 3 work to complete 200 Wall balls (20/14) 150 Pull ups (C2b rx+) 100 DB box step up (20") (50/35) 50 Cals on skierg

*EMOM = 3 clean and Jerk @ (155/115)

One teammate works at a time. Every min one team member performs 3 clean and jerk. Cooldown ALL: 5 min of static stretching Band shoulder distraction Seated straddle Couch stretch * Pick area that you need most

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