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Warm Up

Banded shoulders

7 min. of

10 box step ups

10 jumping jacks

10 push ups

Strength

Hang power cleans

10-8-6-6-3-1-1

Build to heaviest possible

WOD 

11 min. AMRAP

11 box jumps 24/20

11 sit ups

11 pull ups

Post 

3 x 1 min. wall sit holding weight plate out front  

1 min. rest in between