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Strength: Every 2:00 for 7 rounds

7-7-5-5-3-3-3 reps bench press

*12 one dumbbell box step ups after every round

rest remainder

WOD: For time

3 Rounds

9 hand release push ups

15m walking lunge

12 medicine ball clean

15 double unders (30 single unders)

rest 1:00 after 3 rounds

2 Rounds

12 hand release push ups

30m walking lunge

15 medicine ball clean

30 double unders (60 single unders)

rest 1:00 after 2 rounds

1 Rounds

15 hand release push ups

45m walking lunge

18 medicine ball clean

45 double unders (90 single unders)