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Part A

4 Rounds

250 Row

4 Burpees Over the rower

5 Goblet Squats 53/35

Part B

Back Squat

4 Sets of 5 at 70% of 1RM

Part C

AMRAP 12

10 Front Squats 155/85

10 Burpees

10 Cal Row

Performance: 135/95

Fitness: 115/80