Its been a long week and I'm watching the OLYMPICS!!!!  GO USA!!!! :)

FEEL THE BURN!! 

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INFERNO WARM UP X 2

Complete the following: 

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Strict Press Three's

10 min EMOM:

.......Min 1) 3 reps @50%1RM

.......Min 2) 3 reps @60%1RM

.......Min 3) 3 reps @70%1RM

.......Min 4-10) 3 reps @80%1RM

.

.

then....

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16 min Clock:

12 min EMOM:

.......Min 1) 20 reps Wall Balls (30/20)

.......Min 2) 15 reps Lat Burps Over Wall Ball

.......MIn 3) 10 reps HSPU

4 min AMRAP:

.......10 reps Wall Ball

.......10 reps Lat Burpee over Ball

.......5 reps HSPU

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MWOD:  foam roll IT Bands and inner thigh, kb external shoulder rotation