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10 EMOM:
ODD Min: 8 deadlift reps @ 70%
EVEN Min: 10 Single-Leg Bridges + 10 Wall-Balls

 

Metcon:

For time, using a single dumbbell:
10 weighted pull-ups
40 overhead lunges
10 weighted pull-ups
30 snatches, alternating arms
10 weighted pull-ups
20 overhead squats, 10 each arm
10 weighted pull-ups
10 Turkish get-ups
10 weighted pull-ups

Men: 50-lb. dumbbell
Women: 35-lb. dumbbell

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