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Warm up

200 m run

20 sec goblet squat hold

20 second handstand hold

5/5 split squats

5 kb thrusters


Solo or with a partner

For time

150 wall ball

*each break

10devils presses 45/25

20 (10/10) plate loaded lunges 45/25

300 meter run


Ball being dropped and leaning on the wall both count as breaks

If working with a partner

1 will doo wall ball while the other rest

Both partners will do the devils presses, lunges and run together

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