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Workout of the Day

Fitness
A. Front squat-
4×4-6, 10X1, Rest 90s

B1. Push ups- 3xAMRAP (-2), rest 60s
+
B2. Ring rows, tough- 3xAMRAP (-2), rest 60s

C. 4 rounds for time:
21 Wall Balls, tough
15 Russian KB swings, tough
9 Burpees to 45lb plate

Performance
A. Front Squat-
4×5 @ 75%, 10X1, Rest 90s

B1. Strict Dips- 3xAMRAP (-2), Rest 60s
+
B2. Strict Pull Ups- 3xAMRAP (-2), Rest 60s

C. 4 Rounds for time:
21 Wall Balls (20/14)
15 KB Swings (53/35)
9 Burpees to 6” Target

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