All Classes 

Forearm Smash 2:00min (each side)
OH Tissue Smash 2:00min

Warmup 

3 Rounds
12 KB High Pull Swings

12 Tuck Jumps
Short Lap

Advanced/Intermediate

3-3-3-3-3-3 Power Cleans @ 40% BW
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“Karen”
Wall-ball 150
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100 Double Unders
100 Reverse Crunches

 

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