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A. Clean + 2 jerks – 3 sets @ 80-85%, 2 sets @85-90%; then 2 C&Js at 75%.

B. Inspired by the CrossFit Regionals event #5:

21-15-9 of:

Pull-ups (muscle-ups as written)

Single-arm overhead squats. (Yes, this will be an uneven number on each arm. Partition the reps as needed. You may use a KB or DB.)

C. 3×20 GHD hip extensions.