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Warm-Up
3 Rounds
5 Inch worms (straight legs walk into hands)
10 Suitcase deadlift (each side) increase weight each round
15 second superman hold

Extra warm
ME toes to bar (until the kip dies)

Strength
Every 90 seconds for
10-8-6-4-2-1 Deadlift
Even: 70% ME toes to bar

Conditioning
21-15-9
Plyo Lunge(both sides
Burpee
Box Jump (24/20)