10 DB Hang Squat Cleans (heavy) 20 Ring Dips/Rack Dips/ or PVC Dips

30 Wall Balls 20/14

40 Box Jumps 24/20

400 meter run

40 Box Jumps 24/20

30 Wall Balls 20/14

20 Dips

10 DB Hang Squat Cleans

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