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Warm-up
15′ Alternating Minutes
9 Box Jumps
6 Ring Dips
3 Stone to Shoulder

Weightlifting
M.E. Snatch
M.E. Clean and Jerk

Strength
5×1 Push Press
5×15 RDL

Metabolic Conditioning
14′ AMRAP
7 Snatches
7 Muscle-ups