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Choose your adventure…

Flush: 25min AMRAP
10 Slamball
20 Step-Up
300m Run
40 Singles
50 Flutter Kick

Endurance: 4 rounds of
Run 400m hard + 400m slow
Rest 60sec

Barbell Club:
A) 5 sets of 3 Clean + 1 Jerk
B) Front Squat (5/75%)4
C) 4×8 Bent-Over-Row