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Gymnastics Strength

Emom 15 Mins

Min 1: 10-20 sec Bottom of ring dip hold

Min 2: 10-20 sec Top of the ring row hold

Min 3: Max Hollow hold

Min 4: 10-30 sec Handstand hold

Min 5: 10-20 sec 90 degree Pull-up


Metcon

4 rounds of:

25 Sit ups

30/20 Cal or 600m Run

25 Air squats

Rest 90 seconds between rounds

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