CFE:

6 X 600m, 10 DB step ups, 45 sec rest
Then:
15 DB thrusters
30 abmat sit-ups
90 double unders
30 abmat sit-ups
15 DB thrusters

CF:

A. Warm Up
B. EMOM 6 1x Squat Snatch @ 85%
C. 50 OH Plate Lunges 45/25
40 Wall Balls 20/14
30 KB Swings 53/35
20 Pull-Ups
10 Deadlift 315/225
20 Pull-Ups
30 KB Swings 53/35
40 Wall Balls 20/14
50 OH Plate Lunges 45/25

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