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A. Overhead squat – 4×3. If you have a max OH squat, go for about 80%, otherwise just go for a weight that is challenging.

B. 6 minute AMRAP of:

3 DB snatches per arm, 30 double-unders (snatch weight should be heavy but not maximal)

Rest 90 seconds, then another 6 minute AMRAP of:

12 wall balls, 12 knees-to-elbows (scale to knee raises or abmat sit-ups).

Compare to Oct 13 2015.