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Thruster (5 x 3)

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP of:

21 Thrusters #95/#65

15 Thrusters #115/#75

9 Thrusters #135/#95

4 Front Rack Lunges EMOM with what weight is on the bar

Start the AMRAP after the call of “3-2-1..go!” with 4 Front Rack Lunges.

Athletes are to only use one bar.