7-10-13

A.) back or front squat 4×9 @70%

B.) strict press 5×5 @ 70% “Core-tight, butt-tight!”

C.) deadlift 4×5 @ 80%

* if you have not completed CF total, do so and complete the strength with your % based off of your CF total lifts.

Run 1000m ( 5 laps)

200 lunges

100 hand release push ups

50 pull ups

For time!

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