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4 ROUNDS 400M RUN 20 PUSH-UPS 1 SQUAT SNATCH, 185/135LBS
20 ROUNDS FOR QUALITY 1 DEADLIFT+1 HANG SQUAT CLEAN+1 FRONT SQUAT+1 JERK
16 MINUTES 3-6-9-12 ETC... MUSCLE UPS DUMBBELL OVERHEAD SQUATS EACH SIDE
FOR TIME 50-40-30 BURPEES SIT-UPS CALORIE BIKE OR ROW