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Joyze’s retirement picture…….Congrats on her first muscle-up!

Skill
15′ Alternating Minutes
10 KB Swings
60″ Plank
5 cal Row

Strength
10′ EMOTM
Even: 5 HBBS @70%
Odd: 5 Deadlift @70%

Metabolic Conditioning
For Time:
100 Open Standard Burpees
* EMOTM 5 Wall-balls

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