Warm-up:

3 Rounds

1min squat hold@ KB24/16

10 DB snatch

200m run

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Strenght:

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Over head squat

3x10

Tempo: 3.3.0

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Metcon:

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Amrap 5min

15 cal row

10thruster@40/30

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Rest 3min

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Amrap 5 min

35 Du

10 OHS@40/30

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And repeat 

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GYM:

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EMOM 14'

1min:Max Bar Mu ou C2B

1min: Rest