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Part 1) Warm up

Part 2) Strength – Front Squat – 60%/5, 70/3, (75/3)3

Part 3) Core Strength – 3 rounds

10 bar roll outs, 10 KB side lifts ea., 10 Plank w/ leg slides ea.

Part 4) Metcon – 4 RFT

15 slam balls, 400m run, 8 cleans, 20 sit ups,