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General Warm Up

3 Rounds NFT
10 Lunges 5 each leg
7 Ring Rows


Strength: Squat Snatch
50x5,60x5,70x3x2,80x2x3


WOD: Amrap 20 Min
100 Foot Overhead Walking Lunge 45/25
5 Bar Muscle Ups
10 Dumbbell Snatch 60/3 (5 Each arm alternating)
10 Box Jumps