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If you’re bringing a friend today, please come by at 10 am. The workout will be different than what is posted below, so you’ll just have to show up to see what it will be.

If you’re not bringing a friend, try to come for the 9 am class.

A. 3×3 pause front squats (3 sec pause in the bottom of the squat).

B. 15 minutes of work doing the following sequence:

2 rope climbs (or 4 rope pulls)

2 laps walking lunge with a plate (45/25) overhead

10 toes-to-bar.

This is not an AMRAP, but try to keep working steadily through the movements.