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Warm Up

Couch
100 singles
3x
5 pushups
10 sit ups
10 frog jumps
10 squats

WOD 1

15 min AMRAP
5 man makers 40/20
15 dumbbell burpee box step ups 40/20 (dumbbell weight)

*Box height should be just below knees*

WOD 2

3 rounds
10 DB front raises
10 DB lateral raises
10 DB tricep extensions

Post

2x max ring hold for time
400m jog