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Warm-up
Partner Warmup
2 RFT:
20 Wallballs
16 Burpees
12 Box Jumps
*One partner works at a time. Split up reps however you choose. Go fast.

Conditioning
Rahoi
12-Minute AMRAP of:
12 Box Jumps, 24"
6 Thrusters, 95#
6 Bar Facing Burpees
In honor of U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, was killed on December 6, 2006

Core work
Metcon
Tabata 24 rnds 20 sec on 10 sec off
Alternating movements.
Ab mat sit ups
Russian twists
Plank