All Classes 

Forearm Smash 2:00min ea.

Warmup

2 Rounds of 
10 Slam Ball
10 Tire Flips (in alley)

Advanced/Intermediate

20:00 AMRAP
Row 200m / Run twds Morgan, stop and return @ Mt. Lebanon Church
10 Deadlifts 185/115
3 Muscle-Ups (scale to 5 Strict Pullups)
Rest :30sec

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