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Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

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Scale pull-ups and swings as needed.

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Complete the following for time

35 Push-ups
35 Sit-ups
35 Air Squats

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Press

5 • 5 • 5 • 5 • 5

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5 rounds for time

20 Air Squats
20 Walking Lunges
20 Box Jumps

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Run, walk or crawl on a treadmill for 20:00 min

Set incline to 1.0% to simulate outdoor conditions.

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