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Warm Up 

Pass throughs

3x

10 push ups

10 hip bridges

10 knee tucks

Strength 

5 x 3

High hang snatch

Overhead squat

WOD 

200m run

21 weighted box step ups 53/35

21 kettlebell swings 53/35

200m run

15 step ups

15 KB swings

200m run

9 step ups

9 KB swings

200m run

Post 

4 mins. plank