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STRENGTH
back squat 5 x 5
WOD
21-15-9
1-arm DB split jerk, 45/30
knees to elbows
1-arm DB split jerk
sit ups
AWOD
30 GHD hip extensions
![](https://crossfitgbar3.com/wp-content/uploads/2022/07/67996915680__B5A0153B-98A7-447D-8AC0-8DEFDBA7A4C3-419x1024.jpeg)
STRENGTH
back squat 5 x 5
WOD
21-15-9
1-arm DB split jerk, 45/30
knees to elbows
1-arm DB split jerk
sit ups
AWOD
30 GHD hip extensions