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Flush:

25min AMRAP 

10 Burpee slamballs 

15 air squats

20 atomic sit ups

30 mtn climbers 

40m farmers walk (heavy)

50 single unders
Barbell Club:

A) 10min to work to a heavy snatch

B) 10min to work to a heavy C&J

C) 10min to 3rm back squat 
Endurance:

3 rounds 

50cal row

400m run

30cal bike