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Wednesday, August 16

Warm-up

5:00 AMRAP:

10 Dip-drive-shrug-high pull

10 sit ups

10 hip bridges

10 jump squats

High knee skip

Carioca

WOD

Tier 1:

21-15-9

Thrusters (75/55)

Ring dips

15-12-9

Hang clean (95/65)

20 Double unders

12-9-6

S2OH (135/95)

Burpees

Tier 2:

Mods:

Scale weights

Bench dip - feet elevated

Double attempts

Tier 3:

21-15-9

Thrusters (scaled weight)

Bench dips (knees straight)

15-12-9

MB clean

40 single unders

12-9-6

S2OH (scaled weight)

Burpees

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