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METCON

10 min time cap:

5 rds:

12 cal bike

12 cal row

Rest 3 min

10 min time cap:

5 rds: 

10 front rack lunges 95/65

10 kb swings 53/35

10 pushups

Rest 3 min

10 min time cap:

4 rds:

20 alt db snatches 40/30

20 TTB