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10/3 WOD

Warm up for the following:


Front Squat

3x8 @ 66% 1-Rep Max

Pausing Front Squat (3sec)

3x3 @ 58% 1-Rep Max


Then


18 Minute AMRAP:

15 Hanging Knee Raises

15 Kettlebell Swings (53/36)

10 Weighted Step-ups(53/36)(24/20)

5 Pull-ups

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