4 Sets of:
Back Squat-7 @65%-70%
Weighted Ring Dips or Push Ups-12-15 Reps(45#+/45#-25#)
----------------------------------------
14min AMRAP of:
Thruster-8(115#-M/75#-W)
Front Rack Lunge-12
Burpee Broad Jump-100ft
Assault Bike-12/10Cal SPRINT
-----------------------------------------
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