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Strength – Each FF spend 20 min and work up to a heavy 3 rep max of front squat
rest 5 min then
Stamina – Each FF complete the list for time:
21 Dumbbell Thrusters 30# (Guys)/20# (Girls)
5 Pull ups
18 Dumbbell Thrusters
4 Pull ups
15 Dumbbell Thrusters
3 Pull ups
12 Dumbbell Thrusters
2 Pull ups
9 Dumbbell Thrusters
1 Pull up