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Dynamic Warmup

Partner banded sprints (20m)

Back Squat 3x3 @ 90% *MisFit

5x1 pause power pos. clean 90-100%

Metcon:

1 min of:

5 wallball (20/14)

2 burpees

rest 1 min

2 min of:

10 wallball

4 burpees

rest 2 min

8 min of:

15 wallball

6 burpees

8 pullup

then 800m run