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 Warm Up

400m jog

Pass throughs

3 rounds

10 PVC thrusters

10 box step ups

 Strength

Deadlift

8 min EMOM

3 reps @ 60-70%

WOD 

For time

3-6-9-12-15-18-21

Box jumps

KB swings 53/35

Post 

KB smash on calves

Mobility ball on booty