Warmup
Run 500m
3 Rounds
10 reps Hand Release Pushups
10 reps Pullups
10 reps Jump Lunges
METCON
8 Rounds For Time
14 reps Clean and Jerk @135/95lbs
14 reps Gassers (Sprint 100m)
Cash Out
3x15 reps GHD Situps
3x15 reps Back Extensions
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