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Warm Up: 400m 
5 Min AMRAP 
20 Band Pull Apart 
10 Air Squat 
5/5 Lunge 
2 Burpee 


Performance: Front Squat: 3,3,3,3,3+ 
Building each set, last set go for broke 


EMOM X 14 Minutes
MIN 1- 8 DB Power Clean (40/30) 
MIN 2-  16 Wall Balls (20/14) 


Fitness: 3 Sets Building:  
5/5 Step Up W/ Curl 
10 Standing Knee to elbow
15 Tricep Pull Down 


1 Round
5:00 Stations
1:00 Rest B/t Stations


Station 1 AMRAP
15 Wall Balls
:30 Plank Hold

Station 2AMRAP
15 Ball Slam 
30 Flutters (1/1) 


Station 3
2:00 Row
1:00 walking rest
2:00 row

Cashout: 21-Day Summer Shred Ab Challenge, Day 3!