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Strength

12 Min EMOM

Min 1: 6-10 Strict pullups

Min 2: 10-15 Push ups

Min 3: 30-50 Weighted hollow hold

Min 4: Rest


Metcon

12 Min AMRAP

20/15 Cals (400m Run)

20 Alternating DB hang clean and jerk

20 Situps

20 DB step ups 20"


RX Age 17-44 (22.5/15KG)

RX Age 14-16 and 45-60 (17.5/12.5KG)

RX Age 8-13 (12.5/7.5KG)

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